Monching11: Project Pogi

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  • monching11monching11 Posts: 7,273
    @emman

    sorry ha sa ipod lang ako nagbabasa shumashot pa hehehe. tama si yatez depende yan sayo sakin kasi i want my legs fresh sa compounds dahil kadalasan bumibigay legs ko baka madisgrasya ako pag hinuli ko. basta stay safebrah
  • YatezYatez Posts: 2,745
    Cliffs
    -seryoso na daw cutting
    -drinks
  • monching11monching11 Posts: 7,273
    ^hard naman to pre hahaha. andito mga klasmeyts ko ng College mga kumpare ko bihira na kame magkitakita hahaha
  • Emman1986Emman1986 Posts: 1,819
    @ sir yates, salamat sa pag lilinaw :)

    @ sir monch, sensya na naka abala ko sa session nyo hihihi pero salamat pa rin sa pag sagot ;) naway malasing kayo at mapasarap ang tulog :D
  • monching11monching11 Posts: 7,273
    ^hahaha di naman brah OK lang.

    ---

    Rest day. 3rd day of my new broscience split and my legs are sore as fuck LOL. hirap tumayo, tumae, umupo, mag-drive, bumangon mula sa higaan or anything involved ang lower ko hehehehehe.

    Looking forward to day3 of broscience split tomorrow.
  • monching11monching11 Posts: 7,273
    Cycle 1 - Day 4: Shoulders/Chest/Biceps
    Duration: 6:30-8:15PM

    Stretching+RC exercises

    WU
    20x15
    30x15
    40x15

    Dumbbell Seated Shoulder Press
    60x12x12x10x8

    Cable Lateral Raise
    25x12,12,12,12

    Reverse Pec Decks
    90x12,12,12,12,

    Incline Dumbbell Press
    50x12,10,9,9

    Bench Press
    140x12,10,9,8,8

    Cable Cross-Overs
    70x12,12,12,12,

    Incline Dumbbell Flyes
    25x12,12,12

    Dips
    BWx12,12,12,12,

    Alternating Dumbbell Curls
    30x12,12,8,8

    Reverse Cable Curls
    45x12,12,12

    Barbell Curls
    70x9,9,8,7(fail)

    UWI

    Sarap sa gym daming bago mga magtrtropa pa may isang bida bida na super payat. BB curl ko tuloy ung binebench nya pero syempre pagtapos nila gumamit.
  • allen101allen101 Posts: 5,102
    lol

    Dapat sabay tanong - "you mirin brah?"
  • monching11monching11 Posts: 7,273
    ^ahhahaha suplado ako sa gym namen wala na kasi ung ibang oldies dun nandun sa gym ng dating trainer na nagtayo ng sarili nya pero ung mga bagong nagiging regular na din tropa ko na. Ang kukulit nung mga bago eh ang ingay pa, ayun cinurl ko ung binebench nya hahahahah.
  • monching11monching11 Posts: 7,273
    rested today and yesterday. Imba doms from my new split. Don't know if it's because I'm adjusting to the new system or because of no whey since last jan15 lol. Will observe in the coming weeks
  • monching11monching11 Posts: 7,273
    Di ako nakapag log pero did cardio and abs day yesterday.

    Rest day today and tomorrow prepare for legs day
  • monching11monching11 Posts: 7,273
    Week2: DAY1

    Stretching+jog in place

    Back squats
    WU
    BWx50,50
    Barx20
    50x15
    80x15
    100x16

    WS
    120x12,12,12,12

    Front squats
    90x10,10,10,10,10

    Leg press
    300x12,12,12,12,12

    DB lunges - ea leg
    30x10,10,10

    Leg ext
    90x10,10,10,10,19

    Leg curls
    60x10,10,10,10

    Calves seated and standing
    200x,10,10,10
  • monching11monching11 Posts: 7,273
    Week 2, Day 2: Back, Traps, Triceps
    Wide-Grip Pull-Ups
    BWx 12,10,10,10,8 = 50 reps
    Close-Grip Cable Rows
    120x10,10,10,10,10
    T-Bar Rows alternate grips
    120 x 8,8,8,8
    Wide-Grip Lat Pull-Downs
    130x12,12,12
    Straight-Arm Cable Pull-Downs
    70x12,10,9
    Barbell Upright Rows -
    70x8,8,8
    Dumbbell Shrugs
    70x10,10,10
    Barbell Shrugs -
    150x12,12,12,12
    Triceps Cable Push-Downs
    70x12,12,12,12
    Close-Grip Bench
    100x10,10,10
    EZ-Bar Skull Crushers to Press
    60×10,10,0

    Dami na namang baguhan sa gym, buti medyo maaga nakapag buhat.
  • badass_vinchbadass_vinch Posts: 4,471
    summer na kasi...
  • monching11monching11 Posts: 7,273
    ^oo coach sobra dami pota hahaha kagulo sa gym ubos plates tas lahat ng bench/stations may gumagamit.
  • monching11monching11 Posts: 7,273
    rest day today. Did nothing special aside sa maglakad ng lisensya sa LTO na pina fixer ko na lang at wala akong oras at ipagawa ung auto ko na nabangga ni utol. bawas sa iniisip sa gabi hehehe.

    Update:

    weight, 154lbs. Yey!
  • iSamsonJeffiSamsonJeff Posts: 764
    kuya monch, check mo ung lisensya mo kung matigas (means orig) kasi ung sa tito ko dati pina-fixer na napeke pa e.
  • monching11monching11 Posts: 7,273
    ^ung fixer ko taga LTO mismo jeff naka uniporme pa saka nag exam at seminar ako hahaha. Thanks sa heads-up check ko din bukas 3k din nilabas ko lol
  • iSamsonJeffiSamsonJeff Posts: 764
    double check mo na lang :) sayang yang 3k kapag napeke. ON Whey din yan.
    kapag malambot sampal mo sakanya ung lisensya mo haha
  • monching11monching11 Posts: 7,273
    WEEK 2: DAY 3

    Duration: 7:15-9:00PM

    Stretching+RC exercises

    WU
    20x15
    30x15
    40x15

    Dumbbell Seated Shoulder Press
    60x12x10x9x8

    Cable Lateral Raise
    25x12,12,12,12

    Reverse Pec Decks
    70x12,12,12,12,

    Incline Dumbbell Press
    60x12,10,9,

    Bench Press
    100x12,12,12,12,12

    Cable Cross-Overs
    70x12,12,12,12,

    Incline Dumbbell Flyes
    25x12,12,12

    Dips
    BWx12,12,12,12,

    Alternating Dumbbell Curls
    30x12,12,8,8

    Reverse Cable Curls
    45x12,12,12

    Barbell Curls
    70x12x12x12, drop set.

    Funny bit:

    Sa first set ko sa DB press. Todo instruction ako sa bantay sa gym 3x kung ano pipindutin para ma video-han ako. Taeng tae ako sa 60lbs db press 12 reps gigil pa sa last 2 tas malaman laman ko picture lang ung nagawa pota epic fail hahaha.
    1622091_734688609877426_1355627417_n.jpg
  • milksworthmilksworth Posts: 3,130
    lol dapat binagsakan mo ng 60lbs na db sa paa yung nag piktyur sayu!
  • monching11monching11 Posts: 7,273
    Ahahaha mabait naman un sithlord laftrip na lang kame pagtapos. Feel na feel ko pa naman ung first working set ko pota hahahaha
  • monching11monching11 Posts: 7,273
    WEEK 2 DAY 5&6: REST

    WEEK 2 DAY 7: Cardio 30mins + Abs day.

    Nothing special except sa weekend chores.

    Grabe tong week kong to. Imba pagod kahapon almost whole day lang ako natulog nakabawi din. Preparing to grind harder at work and at the gym!

    Also, good news for me at I believed and worked hard in this at nagresulta sa work ko hehehe.

    "Work hard in silence let success make the noise"
  • monching11monching11 Posts: 7,273
    Alright I'm back bitchezz... JK !

    Week 3: Trained pa din for 4 5 days
    Week 4: semi fail 1 day lang nag train

    Week 5: Chest day yesterday!

    Hirap ng work ngayon ambigat pota. Kahit anong galing ng tao tambakan mo ng trabaho malulunod din hahahahah.

    Will hit back/tris later!
  • StannisStannis Posts: 1,377
    Kala ko tinapos mo na lahat ng games mo hahaha

    Para ka palang si lebron ngayon nung nasa Cleveland pa siya hhahah
  • monching11monching11 Posts: 7,273
    ^maski nga laro di ako makapag ps3 or dota eh. No time meyn.

    LOL oo nga no? I'm exactly in the same position hahahah. Bugbog ako ngayon mata ko nga 2 weeks ng bloodshot hahahahahHit Back/Traps/Tris today. Solb!
  • monching11monching11 Posts: 7,273
    Week 5 Day 3: Rest day!
  • monching11monching11 Posts: 7,273
    Week 5 Day 4: Rest day!

    Week 5 Day 5: Delts/Tris
    Week 5 Day 6: Cardio/Abs
    Week 5 Day 7: Legs

    Di ko madetalye amp dami pa din trabaho hahahaha
  • monching11monching11 Posts: 7,273
    Week 6 day1 rest.:

    Me at 160lbs because of the mini bulk lol. Hapit hapit ule pag may time
    2014-02-12%2021.03.062_zpss46vrlrd.jpg
  • YatezYatez Posts: 2,745
    You came back from the farm?
  • Chico EnzoChico Enzo Posts: 420
    mirin pecs and delts sir(no homo) \m/
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