Lunch:
Quarter roasted chicken breast+wings
Pakbet ulit hehe paborito eh
Drinks: Del monte pineapple in can no added sugar.
Dessert: 4 pieces kisses chocolate
Afternoon snack 3:00 PM
1 pear
Drinks: Japanese green tea
ayaw pa rin matanggal sakit ng siko pero wala na ako paki banat nalang ng banat haha
naexperience ko na yan bro. ang solustion yan is stretching lang din then magsimula ka sa light weight wag mabigat agad. then samahan mo din ng saging para potassium
@SmallWIJI said:
naexperience ko na yan bro. ang solustion yan is stretching lang din then magsimula ka sa light weight wag mabigat agad. then samahan mo din ng saging para potassium
Heads up, the exercise function is not accurate, just for reference only yung data, that app is for calorie counting lang talaga... You need a HRM para mas accurate
@TRoll_W_a_Heart said:
Heads up, the exercise function is not accurate, just for reference only yung data, that app is for calorie counting lang talaga... You need a HRM para mas accurate
It depends how sore the body part is, generally the muscle needs to be repaired prior to lifting again, you've probably heard that muscle grows during its healing/resting stage, well that's true. I'd say give it at least 48 hours before you exercise the same body part. You can still lift without resting, it will still give you results in the long run, however, resting the body part will give better results. Other people take BCAA's and/or Glutamine for faster muscle recovery, hence less rest time
did some Abdominal Exercise: Air Bike, Mountain climber, plank, situps, last Monday, and till now i can still feel the soreness. I was planning to do the same exercise today lol. Now i'm having a second thought
@t4g4y said:
Some say pag nag sore ang muscle or body part, need i rest, some say ituloy lang ang exercise. which is true?
Heres the deal, does it mean its not sore, you didnt worked out properly..? Not really...here where experience comes in and how much you know your body, there is a certain weight and rep range you need to gauge if youre fully recovered, sore or not..example after the 2nd set of an exercise..your not comfortable doing 12reps, stop that means your not fully recovered yet...what more when its your woking set.
Bench press
1set 70lbs warm up 15reps
2set 140lbs warm up 12reps
btw soreness doesnt last more than 2 days, maybe your over doing it...easy lang
Comments
isip pa ako kung ano masarap kainin pag uwi hahaha
June 30, 2016
Breakfast: scrambled egg + wheat pandesal + kopiko 3 in 1 + 2 bananas
BB Squat 3x12 30kg
DL 3x12 50 kg
Back:
Lat Pull 3x20 100lbs
Face Pull 3x20 100 lbs
A bit of arms:
DB Hammer curl 3x30 15lbs
Lunch:
Quarter roasted chicken breast+wings
Pakbet ulit hehe paborito eh
Drinks: Del monte pineapple in can no added sugar.
Dessert: 4 pieces kisses chocolate
Afternoon snack 3:00 PM
1 pear
Drinks: Japanese green tea
ayaw pa rin matanggal sakit ng siko pero wala na ako paki banat nalang ng banat haha
Got it checked? Better see a doctor just to be sure, baka flanax lang yan or glucosamine
try ko muna flanax sir troll hahaha maya bili ako hehe habang rest day till Sunday
Monday July 4, 2016
warm up: push + jumping jack
SM press 3 x 12,12,12 40kg
SM Inclined 3 x 12 - 20kg
SM Decline press 3 x 12,12,10 - 40kg
DB press 3 x 15 - 15lbs
Cable crossover 3 x 30 40lbs + 40lbs
Bent-arm DB pullover 3 x 20 18kg
a bit of Back:
Lat Pull 1x12 100lbs
Face Pull 3x20 100 lbs
done.
Lunch:
white rice +Chicken breast adobo
Drinks: Vitamilk double choco
afternoon snack: wheat bread with raisin + almonds 25 pcs
drinks: Japanese green tea
for future reference
Keep it up!!
Tuesday July 5, 2016
Breakfast
2 packs Yakisoba in pouch (spicy chicken)+3 boiled egg whites only
Nescafe 3 in 1 Cafe Blanca
pre work out drink: Vitamilk double choco
12:00 to 1:30 PM
warm up: 20 pushup
Shoulder:
Alternating Cable Shoulder Press
Upright Cable Row
Arnold Dumbbell Press
Front Dumbbell Raise
Face Pull (cable)
Traps:
SM Shrug 40kg
A bit of Arms:
Biceps:
DB Curls
Triceps:
Triceps Pushdown - Rope Attachment
Done kulang sa oras tsk
Lunch
Pinakbet
Spicy 1/2 cup ground beef
3 whole boiled eggs
Drinks: Delmonte Pineapple Juice ( no sugar added)
July 7, 2016
Breakfast: 3 pcs grilled longganisa + 1 1/2 cup black rice
drinks: Kopiko 3 in 1 cafe blanca
drinks: Japanese green tea
Warm up 5 mins
BB DL 3x12 50 kg
BB Sqt 3x12 30 kg
Chest:
SM press 3x12,10,9, 40kg
3x8,8 30kg
SM Decline 3x12 30kg
Cable crossover 3x30 40lbs each
Lunch: mixed vegies + 4 boiled egg whole, grilled breast chicken 1 quarter
drinks: Japanese green tea
naexperience ko na yan bro. ang solustion yan is stretching lang din then magsimula ka sa light weight wag mabigat agad. then samahan mo din ng saging para potassium
salamat sa tip sir
REST DAY...
Bed weather:)
haha uu sir, and went to the market this morning. bought 1 1/2 kilo beef. nilaga ko sarap bahahaha
pre work out meal sweet potato plus vitamilk soya milk double chocolate ok lang ba to? mga 30 mins bago WO
Maybe its just bro-science....some say yehey....some say nay......if you can, just stick to whey...:)
http://www.livestrong.com/article/525809-soy-milk-and-estrogen-levels/
July 13, 2016
BB Squat
DL
SM press
SM Inclined
SM Decline press
Cable crossover
Shoulder:
Arnold Dumbbell Press
Seated bent over lats
Done
July 18, 2016
Chest Day
a bit of back
July 19, 2016
Warm up: jumping jack
Abdominal Exercise: Air Bike, Mountain climber, plank, situps
Back:
Cable face pull
Lat Pull
Shoulder:
Arnold Dumbbell Press
Alternating Cable Shoulder Press
Biceps DB Curl
Triceps Bench Dips (weighted)
DB pull
times up
Heads up, the exercise function is not accurate, just for reference only yung data, that app is for calorie counting lang talaga... You need a HRM para mas accurate
ano po yung HRM? hehe
Heart rate monitor
Some say pag nag sore ang muscle or body part, need i rest, some say ituloy lang ang exercise. which is true?
It depends how sore the body part is, generally the muscle needs to be repaired prior to lifting again, you've probably heard that muscle grows during its healing/resting stage, well that's true. I'd say give it at least 48 hours before you exercise the same body part. You can still lift without resting, it will still give you results in the long run, however, resting the body part will give better results. Other people take BCAA's and/or Glutamine for faster muscle recovery, hence less rest time
did some Abdominal Exercise: Air Bike, Mountain climber, plank, situps, last Monday, and till now i can still feel the soreness. I was planning to do the same exercise today lol. Now i'm having a second thought
Heres the deal, does it mean its not sore, you didnt worked out properly..? Not really...here where experience comes in and how much you know your body, there is a certain weight and rep range you need to gauge if youre fully recovered, sore or not..example after the 2nd set of an exercise..your not comfortable doing 12reps, stop that means your not fully recovered yet...what more when its your woking set.
Bench press
1set 70lbs warm up 15reps
2set 140lbs warm up 12reps
btw soreness doesnt last more than 2 days, maybe your over doing it...easy lang
lol sir troll I just did it once, the abs exercise last Monday. My abs and obliques are affected which is nice because it means it worked.
Or maybe my body isn't used to this kind of exercise because I haven't done this for a long time since I started lifting hehehe
Pan seared chicken breast naman para di nakaka umay