Ranuser's Journal
ranuser
Posts: 349
Hello ka PBB! Ako pala si ranuser! Matagal na ako dito sa PBB pero ngayon lang ako nakagawa ng journal dahil masyadong busy sa school. Matagal na pala ako nagbubuhat since 1st year high school pa pero nung high school ako paputol putol siguro mga 2 months lang tapos hinto uli. Tapos ngayong 2nd year college na ako dito na ako nagpatuloy magbuhat dahil noong 1st year college ako sobrang tumaba talaga ako. Then 1 time birthday ng classmates ko at nagkita kita kami. Napansin ng classmates ko na ang taba ko na daw. Ano daw ba ang pinaggagawa ko? At tinanong pa sa girlfriend ko na ano daw pinapakain sakin. Hahaha! Kasi nung high school kami sakto lang ang body ko. That moment sabi ko sakanila sige hintay lang kayo mawawala din ito! Ayun hanggang sa nag enrol ako sa fitness first ng 3 months nung bakasyon ng 1st year college at nung dumating na ang 2nd year college ko huminto ako sa FF kasi may pasok na. Lumipat ako sa bakal gym para malapit at makasama ko ang mga friends ko maggym. Ngayon 10 months na ako nagbubuhat! Hindi ko akalain na matagal tagal nadin ako nagbubuhat!
Pitures:
4th year high school
1st year college
Septermber 22, 2011
January 28, 2012
February 27, 2012
Ito pala ang mga workout routines ko ngayon.
Kada araw ito ang programs ko:
A day : Chest,Tricpes
A day : Shoulder,Biceps
A day : Back,Legs,Calves,Forearm,Abdominal
5 times a week ako nagbubuhat at ang program ko sunod sunod lang sa taas tapos 2 days rest day. Kapag Saturday and Sunday nagjogging ako ng 1 hour.
Chest workouts
Barbell Incline Bench Press – 120 lbs 3 sets of 12 reps
Barbell Flat Bench Press – 130 lbs minsan kapag last set 140 lbs 3 sets of 12 reps
Barbell Decline Bench Press – 110 lbs 3 sets of 12 reps
Dumbbell Flat Bench Press – 30 lbs per dumbbell 3 sets of 12 reps
Dumbbell Flat Bench Press – 30 lbs per dumbbell 3 sets of 12 reps
Triceps
Tricep Dumbbell Kickback – 10 lbs 5 sets of 12 reps
Standing Dumbbell Triceps Extension – 30 lbs 4 sets of 12 reps
Cable One Arm Tricep Extension – 3 sets of 12 reps
Cable Triceps Pushdown – 3 sets of 12 reps
Triceps Pushdown – 15 sets of 12 reps kada 3 sets pabigat ng pabigat
Shoulder
Seated Barbell Shoulder Press Behind the Neck – 70 lbs 3 sets of 12 reps
Seated Barbell Shoulder Press – 70 lbs 3 sets of 12 reps
Seated Dumbbell Shoulder Press – 40 lbs per dumbbell 3 sets of 12 reps
Seated Arnold Dumbbell Press – 30 lbs per dumbbell 3 sets of 12 reps
Front Plate Raise – 20 lbs plate 3 sets of 12 reps
Standing Dumbbell Side Raise – 10 lbs per dumbbell 4 sets of 12 reps
Traps
EZ Bar Upright Row – 40 lbs 3 sets of 12 reps and 70 lbs last 2 sets of 12 reps
Barbell Shrugs – 70 lbs 1st set of 12 reps and 110 lbs last 2 sets of 12 reps
Biceps
Seated Dumbbell Alternate Bicep Curl – 20 lbs 3 sets of 12 reps
Concentration Curls – 10 lbs 3 sets of 12 reps
Standing Cable Curls – 21 sets of 12 reps kada 3 sets pabigat ng pabigat
Back
Wide-Grip Lat Pulldown Behind the Neck – 120 lbs 3 sets of 12 reps
Wide-Grip Lat Pulldown – 120 lbs 3 sets of 12 reps
Reverse Grip Lat Pulldown – 120 lbs 3 sets of 12 reps
Elevated Cable Rows – 120 lbs 3 sets of 12 reps
One-Arm Dumbbell Row – 30 lbs 3 sets of 12 reps
Reverse Grip Bent Over Row – 70 lbs 3 sets of 12 reps
Deadlift – 100 lbs – 4 sets of 7 reps
Legs
Narrow Stance Leg Press – 200 lbs 3 sets of 12 reps
Barbell Squat – 100 lbs 1st set, 140 lbs 2nd set and 160 last 2 sets. 4 sets of 7 reps
Calves
Calf Press On The Leg Press Machine – 200 lbs 3 sets of 50 reps
Standing Dumbbell Calf Raise – 30 lbs per dumbbell 5 sets of 20 reps
Forearm
Dumbbell Wrist Curl – 10 lbs 3 sets of 12 reps
Reverse Barbell Curl – 20 lbs 4 sets of 12 reps
Abdominal
Seated Flat Bench Leg Pull-In – 4 sets of 50 reps
Foods:
Every morning sobrang dami ko kinakain kahit ano kinakain ko at madaming kanin! Kapag lunch naman 2 sky flakes at Smart C minsan C2 pero kapag inaaya ako sa sisigan ng classmates ko napapakain talaga ako e. Sarap kasi e! Pero minsan hindi ako kumakain ng sisig discipline kasi dapat. Kaya skyflakes parin ako kahit gusto ko. Kapag gabi na hindi na ako nagdinner Whey(Myofusion) na mismo ang meal ko Pre and Post gabi nadin kasi ako nagworkout e. Tapos kapag Saturday and Sunday kahit ano kinakain ko. Syempre hindi nawawala ang sobrang dami ng tubig! Nakaka 3 1.5 coke size ako ng tubig. Malakas talaga kasi ako magtubig. Hindi ako nagsoft drinks siguro kapag occasionally lang chaka ano pa ba? Hmmm nga pala pawisin ako. Kapag nagworkout ako buong katawan ko basa.
Ayun sana may masuggest kayo. Yung picture ko ipopost ko maya maya! Salamat kaPBB! More Power PBB!
Pitures:
4th year high school
1st year college
Septermber 22, 2011
January 28, 2012
February 27, 2012
Ito pala ang mga workout routines ko ngayon.
Kada araw ito ang programs ko:
A day : Chest,Tricpes
A day : Shoulder,Biceps
A day : Back,Legs,Calves,Forearm,Abdominal
5 times a week ako nagbubuhat at ang program ko sunod sunod lang sa taas tapos 2 days rest day. Kapag Saturday and Sunday nagjogging ako ng 1 hour.
Chest workouts
Barbell Incline Bench Press – 120 lbs 3 sets of 12 reps
Barbell Flat Bench Press – 130 lbs minsan kapag last set 140 lbs 3 sets of 12 reps
Barbell Decline Bench Press – 110 lbs 3 sets of 12 reps
Dumbbell Flat Bench Press – 30 lbs per dumbbell 3 sets of 12 reps
Dumbbell Flat Bench Press – 30 lbs per dumbbell 3 sets of 12 reps
Triceps
Tricep Dumbbell Kickback – 10 lbs 5 sets of 12 reps
Standing Dumbbell Triceps Extension – 30 lbs 4 sets of 12 reps
Cable One Arm Tricep Extension – 3 sets of 12 reps
Cable Triceps Pushdown – 3 sets of 12 reps
Triceps Pushdown – 15 sets of 12 reps kada 3 sets pabigat ng pabigat
Shoulder
Seated Barbell Shoulder Press Behind the Neck – 70 lbs 3 sets of 12 reps
Seated Barbell Shoulder Press – 70 lbs 3 sets of 12 reps
Seated Dumbbell Shoulder Press – 40 lbs per dumbbell 3 sets of 12 reps
Seated Arnold Dumbbell Press – 30 lbs per dumbbell 3 sets of 12 reps
Front Plate Raise – 20 lbs plate 3 sets of 12 reps
Standing Dumbbell Side Raise – 10 lbs per dumbbell 4 sets of 12 reps
Traps
EZ Bar Upright Row – 40 lbs 3 sets of 12 reps and 70 lbs last 2 sets of 12 reps
Barbell Shrugs – 70 lbs 1st set of 12 reps and 110 lbs last 2 sets of 12 reps
Biceps
Seated Dumbbell Alternate Bicep Curl – 20 lbs 3 sets of 12 reps
Concentration Curls – 10 lbs 3 sets of 12 reps
Standing Cable Curls – 21 sets of 12 reps kada 3 sets pabigat ng pabigat
Back
Wide-Grip Lat Pulldown Behind the Neck – 120 lbs 3 sets of 12 reps
Wide-Grip Lat Pulldown – 120 lbs 3 sets of 12 reps
Reverse Grip Lat Pulldown – 120 lbs 3 sets of 12 reps
Elevated Cable Rows – 120 lbs 3 sets of 12 reps
One-Arm Dumbbell Row – 30 lbs 3 sets of 12 reps
Reverse Grip Bent Over Row – 70 lbs 3 sets of 12 reps
Deadlift – 100 lbs – 4 sets of 7 reps
Legs
Narrow Stance Leg Press – 200 lbs 3 sets of 12 reps
Barbell Squat – 100 lbs 1st set, 140 lbs 2nd set and 160 last 2 sets. 4 sets of 7 reps
Calves
Calf Press On The Leg Press Machine – 200 lbs 3 sets of 50 reps
Standing Dumbbell Calf Raise – 30 lbs per dumbbell 5 sets of 20 reps
Forearm
Dumbbell Wrist Curl – 10 lbs 3 sets of 12 reps
Reverse Barbell Curl – 20 lbs 4 sets of 12 reps
Abdominal
Seated Flat Bench Leg Pull-In – 4 sets of 50 reps
Foods:
Every morning sobrang dami ko kinakain kahit ano kinakain ko at madaming kanin! Kapag lunch naman 2 sky flakes at Smart C minsan C2 pero kapag inaaya ako sa sisigan ng classmates ko napapakain talaga ako e. Sarap kasi e! Pero minsan hindi ako kumakain ng sisig discipline kasi dapat. Kaya skyflakes parin ako kahit gusto ko. Kapag gabi na hindi na ako nagdinner Whey(Myofusion) na mismo ang meal ko Pre and Post gabi nadin kasi ako nagworkout e. Tapos kapag Saturday and Sunday kahit ano kinakain ko. Syempre hindi nawawala ang sobrang dami ng tubig! Nakaka 3 1.5 coke size ako ng tubig. Malakas talaga kasi ako magtubig. Hindi ako nagsoft drinks siguro kapag occasionally lang chaka ano pa ba? Hmmm nga pala pawisin ako. Kapag nagworkout ako buong katawan ko basa.
Ayun sana may masuggest kayo. Yung picture ko ipopost ko maya maya! Salamat kaPBB! More Power PBB!
Comments
nagtetext lang kami o tawagan..ahahaha
Paalam ka muna ke erpat ko^
Hello Tatay bardagul:)
@bardagul - salamat papsi! May maidagdag pa ba kayo?
@Monch - Salamat din bro! May maidagdag pa ba kayo?
Pahinga na ako. May pasok pa bukas! Goodnight mga papsi!
keep it up. kaunting pukpukan lang parang mag ala lastresort kana.
@Jerielm - Salamat boss Jerielm! Nakita ko yung inyo higit pa sa bulldozer boss!
@dalton - ok din genes mo brader! tinitingnan ko din journal mo idol e! may abs na! kakainggit! Ako nahihirapan pa! Salamat brader!
Kakauwi lang galing school. Workout naman! Chest and Tricpes! Light Weight Baby! Light Weight! - Ronnie Coleman!
chivas regal!!!