yup warm up set lagi kahit hindi max ot. kung sa s3x,romansa muna. lol basta kung saan hiyang katawan mo dun ka,kung high reps man yan or low reps,basta may gains at improvement
@Maloy - Yung BB Curls mo lang tinutukoy ko.
Anyway, if ain't broke don't fix it.
Kung satisfied ka sa progress mo no need to change anything.
Shina-share ko lang yung knowledge at na-experience ko.
Ako kasi galing din ako sa low reps, pero mas nakakita ako ng progress nung nagpalit ako ng rep range.
Stretch and contract.
Mas nagustuhan ko yung results in terms of physique.
Anyway, what worked for me might not work for you.
Goodluck with your goals
I am still hitting the gym 5 to 6x a week . Never missed a single day , and still highly motivated. Hindi ko na nga lang maisingit magupdate ng journal.
Progress update (Yung kumpleto naman ang damit hehehe).
Bought 3 new jeans , literal na akong nahuhubuan at pangit nang tignan pag hinihigpitan masyado ang sinturon. From waistline size of 39-40 inches to 32/33 inches (size ng pants depende sa brand).
[size=large]Good job[/size] trimming that midsection area!
Ngayon ko lang nakita yung unang pic sa left. Sort of heavy drinker ka ba dati? O sadyang sedentary lang years prior lifting weights?
Still under cutting phase pa 'rin ba?
Thank you sir, heavy drinker kami ng misis ko ng mga juice na nasa sachet , sobrang tamis kaya siguro lumaki ng ganyan
Medyo odd sir kasi hindi pa ako nag kacutting phase, i am just lifting heavy, intense and with proper diet as per advice ninyo (kasama ka dun sir @core )
Wala pa akong tinetake na "chemicals" . Promatrix 7 na lang ang natitira kong supplement
Thanks mga masters for helping me out. Long way pa din sa goal
Medyo odd sir kasi hindi pa ako nag kacutting phase, i am just lifting heavy, intense and with proper diet as per advice ninyo (kasama ka dun sir @core )
Last time I checked you were dropping your weight from 230lbs last year.
Dun nga nag start yung pagiging "odd" kasi bulking ako , pero nagkamali ako ng computation ng calories kaya ang nangyari bumaba yung weight ko. Then I followed na yung mga advices sa akin dito sa forum so nagstay na yung weight ko 180+ , nagstop na yung pagbagsak ng weight at fat loss na ang nangyari.
Long term goal : When I turn 32, I want to become a 200 pounder with decent physique with only 8-10% Body fat.
Nice to hear that!! Hehe ako rin napa nga nga din.. hehe
hehehehe binisita mo din pala sir.
Sir dregg, checking for the price. thanks a lot.
Power Cage - 19k - 21 k
Adjustable bench (incline , decline , bp) 7k
september last year nung nagpunta ako sa ensayo ung squat cage na ganito 14k. Then, ung wala lalagyan ng plates is 10-12k IIRC. Ung oly bar is 4.5-6k. Chalk 70 petot - yan lang binili ko hehe
Nice to hear that!! Hehe ako rin napa nga nga din.. hehe
hehehehe binisita mo din pala sir.
Sir dregg, checking for the price. thanks a lot.
Power Cage - 19k - 21 k
Adjustable bench (incline , decline , bp) 7k
september last year nung nagpunta ako sa ensayo ung squat cage na ganito 14k. Then, ung wala lalagyan ng plates is 10-12k IIRC. Ung oly bar is 4.5-6k. Chalk 70 petot - yan lang binili ko hehe
Malabo sir na 14k lang ung cage na ganyan, I ask 2 yrs ago nasa 40k pa. Galing ako dun last month 40k parin.
Sa bar 7k ung 1000lb, then 5800 ung 700lb. Iron plates is P44/lb. - all Olympic.Maloy, regarding power cage you can try sa Xtreme or First Lawis and check their FB pages. I got mine from Xtreme for 20k. Mind you na standard 7 ft bar lang ang kasya dun unless papa-customize mo to fit yung 6 ft bar. You can have both cage and adjustable bench for 25k. Very good quality talaga I can attest to that.
Sa First Lawis, 20-21k din mas mahal kapag me kasamang platform.
I distictly remember kasi pinuntahan namin ung equipment sa top floor at tinulungan ko pa ung sales lady na hanapin ung product code dun sa price list nila 14k ung cage of course walang plates ito.
to me
Thanks our Powercage if you have seen it comes with a heavy steel plate, cost is p40,000.00 excluding delivery charges which is around p500. if within Metro Manila.
Nicky
####################################
Saken lang sir masyadong mura ung 14k or maybe we're talking different product/model. Sorry Sir Maloy for talking too much sa journal mo.
to me
Thanks our Powercage if you have seen it comes with a heavy steel plate, cost is p40,000.00 excluding delivery charges which is around p500. if within Metro Manila.
Nicky
####################################
Saken lang sir masyadong mura ung 14k or maybe we're talking different product/model. Sorry Sir Maloy for talking too much sa journal mo.
I appreciate yours and sir @popoycanton 's posts
Nakicheck na po ako ng price ng powercagnse sa ensayo , 40+ k nga daw po .
I guess magstick na lang ako sa adjustable na bench , para magamit ko lang sa bahay .
Tinawagan ko na din at nag FB message din ako sa extreme , 20+k daw and also nagreply din sila sa message ko sa FB .
mrs : bhe, tingnan mo yung nasa kaliwa mo, ang ganda,
ako : huh? asan?
mrs: yung nakapula, bilisan mong tingnan mawawala na! ambagal mo naman!
me: nak nang tinapa!eh nagagandahan ka pala eh, bat di ka makipagkilala! :banghead: LOL!
malikot lang mata ko pag mag isa lang or kasama kaibigan ko, pero pag kasama si misis, behave tayo, tsaka wala namang masama kung magandahan ka sa babae eh, masama kung liligawan mo, :lol
Comments
:lol
Anyway, if ain't broke don't fix it.
Kung satisfied ka sa progress mo no need to change anything.
Shina-share ko lang yung knowledge at na-experience ko.
Ako kasi galing din ako sa low reps, pero mas nakakita ako ng progress nung nagpalit ako ng rep range.
Stretch and contract.
Mas nagustuhan ko yung results in terms of physique.
Anyway, what worked for me might not work for you.
Goodluck with your goals
Progress update (Yung kumpleto naman ang damit hehehe).
Bought 3 new jeans , literal na akong nahuhubuan at pangit nang tignan pag hinihigpitan masyado ang sinturon. From waistline size of 39-40 inches to 32/33 inches (size ng pants depende sa brand).
Ngayon ko lang nakita yung unang pic sa left. Sort of heavy drinker ka ba dati? O sadyang sedentary lang years prior lifting weights?
Still under cutting phase pa 'rin ba?
Medyo odd sir kasi hindi pa ako nag kacutting phase, i am just lifting heavy, intense and with proper diet as per advice ninyo (kasama ka dun sir @core )
Wala pa akong tinetake na "chemicals" . Promatrix 7 na lang ang natitira kong supplement
Thanks mga masters for helping me out. Long way pa din sa goal
Last time I checked you were dropping your weight from 230lbs last year.
Seems you already made your long term goal, may I ask what is it?
Long term goal : When I turn 32, I want to become a 200 pounder with decent physique with only 8-10% Body fat.
september last year nung nagpunta ako sa ensayo ung squat cage na ganito 14k. Then, ung wala lalagyan ng plates is 10-12k IIRC. Ung oly bar is 4.5-6k. Chalk 70 petot - yan lang binili ko hehe
Malabo sir na 14k lang ung cage na ganyan, I ask 2 yrs ago nasa 40k pa. Galing ako dun last month 40k parin.
Sa bar 7k ung 1000lb, then 5800 ung 700lb. Iron plates is P44/lb. - all Olympic.Maloy, regarding power cage you can try sa Xtreme or First Lawis and check their FB pages. I got mine from Xtreme for 20k. Mind you na standard 7 ft bar lang ang kasya dun unless papa-customize mo to fit yung 6 ft bar. You can have both cage and adjustable bench for 25k. Very good quality talaga I can attest to that.
Sa First Lawis, 20-21k din mas mahal kapag me kasamang platform.
Nicky Tsai ensayofitness@yahoo.com
4/28/12
to me
Thanks our Powercage if you have seen it comes with a heavy steel plate, cost is p40,000.00 excluding delivery charges which is around p500. if within Metro Manila.
Nicky
####################################
Saken lang sir masyadong mura ung 14k or maybe we're talking different product/model. Sorry Sir Maloy for talking too much sa journal mo.
I appreciate yours and sir @popoycanton 's posts
Nakicheck na po ako ng price ng powercagnse sa ensayo , 40+ k nga daw po .
I guess magstick na lang ako sa adjustable na bench , para magamit ko lang sa bahay .
Tinawagan ko na din at nag FB message din ako sa extreme , 20+k daw and also nagreply din sila sa message ko sa FB .
Thanks
Daddy talaga hehehe , thank you . Yung diet mo nga ang dapat mo ishare e heheheThanks din Idol Allen
Exercise Sets Reps
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Press 2 4 to 6
Weighted Dips 1 4 to 6
Straight Bar Military Press 2 4 to 6
Dumbbell Side Laterals 2 6 to 8
Barbell Shrugs 1 4 to 6
Lying Tricep Press 2 4 to 6
Tricep Cable Press Downs 2 4 to 6
Hit the gym trained the following :
Hypertrophy
Chest / Triceps
safe! :P
Change me bro (ibahin mo ko )
:lol
mrs : bhe, tingnan mo yung nasa kaliwa mo, ang ganda,
ako : huh? asan?
mrs: yung nakapula, bilisan mong tingnan mawawala na! ambagal mo naman!
me: nak nang tinapa!eh nagagandahan ka pala eh, bat di ka makipagkilala! :banghead: LOL!
malikot lang mata ko pag mag isa lang or kasama kaibigan ko, pero pag kasama si misis, behave tayo, tsaka wala namang masama kung magandahan ka sa babae eh, masama kung liligawan mo, :lol
Nagpm pala ko sayo. Love leter haha