Flat DB bench press
30/30 x 15
40/40 x 15
50/50 x 12
60/60 x 10
60/60 x 8
60/60 x 9
Incline DB press
30/30 x 15
40/40 x 12
50/50 x 5
50/50 x 5
50/50 x 4
Dips
BW x 3 x 10
HS machine press
180 x 15
200 x 10
220 x 8
240 x 4
Peck deck machine flyes
70 x 3 x 15
Shoulder press machine
40 x 3 x 12
Front raises plates
20 x 3 x 15
Ez bar bicep curls
80 x 4 x 10
Alternating DB bicep curls
25/25 x 4 x 10
dropset last set
15/15 x 8
10/10 x 12
5/5 x 20
Hammer DB curls
25/25 x 4 x 15
Trip trip lang, di ko alam kung may nagbago pero this is my current 142-144 lbs weight and still on bulk, eto lang matino eh,
sensya na sa balerina pose, hehe
mai mga kasama ako dati ganyan ang ginamit na shoes, although 4years ago hindi mo makikita sa mall yang ganyan, online order kadalasan. cool yang barefoot runner, as long as sa asphalt lang. meron ako kaibigan addict runner sa Daganista de Bohol, barefoot runner din..
hahaha amp malayo pa sa katotohanan para kay Lee Priest kahit 10% hehe.. Pero mas mirin yung post mo, gayahin ko yung yung classic one arm bicep Stuff na pose haha.
Pero actually, ini - emphasize ko dyan yung delts ko na hindi nakita yung mga cuts dahil sa maraming rason :
1. kulang pa?
2. Ilaw
3. Pro level ang photographer loleto tinry ko adjust ang contrast and brightness para makita kahit onti yung delts area ko..
Pero fail pa rin ata.. sa sabado pa kuha ako marami ulet since may kasama ako dun
wow! kung delts ang gusto mo ipakita talaga, medyo hindi nga visible kahit ginamitan mo na nang adjustment ung kulay pero ung trayskeps! jusko po! good job na lang masasabi ko! mirin'
kua marlon haha salamat pero kung overall lang eh, mas malupet ung sau lalo na nung nagcut ka. hehe katursi lang yang gunz ko kumpara sau daisy-syete o mahigit pa!!
done
Current weight 143 lbs.
back with invisible lats syndrome :
Double imaginatory biceps syndrome :
Hallucination Deltoids close to cam :
Hallucination Deltoids medyo far to cam :
Feeling Muscular front nip slip pose :
Nilagyan ko ng bandage wrap kasi yung sa gitna ng wrist at forearms ko may parang kumikirot sa part na yun, di ko malaman bakit.. Saka ambilis mangawit o mangalay na rin.
Again, hindi sa wrist yung diperensya, sa yung parang sa gitna mismo
Comments
Mega power
5:00pm-7:30pm
BB back squats
bar x 3 x 20
90 x 15
120 x 15
220 x 8
260 x 5
270 x 3
220 x 6
Leg press narrow feet width
200 x 4 x 12
SLDL
120 x 3 x 10
Leg extensions
50 x 20
100 x 15
150 x 13
200 x 6
HS shoulder press
100 x 3 x 10
supersets
wide pull ups
bw x 3 x 8
Alternating DB curls
30 / 30 x 3 x 10
supersets
rope tricep pull down
60 x 3 x 15
Calf Raises standing
300 x 3 x 30
Project arms Gym
back, RC stretch,mobility 15mins
Over head press
bar x 3 x 15
65 x 15
85 x 12
90 x 10
115 x 5 ( belt on )
115 x 8 ( belt on )
100 x 9
80 x 10
Side straight arm lateral raises DB
5/5 x 15
10/10 x 15
15/15 x 4 x 12
dropsets on last set
10/10 x 6
5/5 x 10
Reverse cable flyes
20/20 x 15
30/30 x 3 x 10
dropsets
20/20 x 6
10/10 x 15
Front raises ez bar
30 x 4 x 12
supersets
modified upright rows wide
30 x 4 x 15
Front raises plate
20 x 3 x 15
Shrug machine ( dip machine , ewan ko tawag )
180 x 20
280 x 15
300 x 15
EZ bar bicep curls
60 x 4 x 12
Alternating DB bicep curls
25/25 x 4 x 10
Dropset
20/20 x 5
15/15 x 7
10/10 x 9
5/5 x 12
Hanging leg raises 4 x 10
dragon flags 3 x 2
crunches
leg tucks
6:30pm-7:30pm
Project arms gym
Conventional Deadlift
135 x 15
175 x 12
225 x 20
225 x 18
225 x 16
Wide pull ups
bw x 3 x 8
Row machine
80 x 15
90 x 15
100 x 15
Chinups neutral grip
bw + 3 x 10
Neutral grip bar ( ewan ko term ) pull down machine
140 x 12
150 x 10
160 x 11
Row machine Low to high super set
70 x 3 x 10 underhand grip
70 x 3 x 10 overhand grip
70 x 3 x 10 neutral grip
HS Lat pull down high to low
70 x 4 x 15 wide
70 x 4 x 15 neutral
Done
Project Arms din. The one with with eyeglasses and foam roller sa gym.
Project arms gym
RC, back stretch,mobility 15mins
Flat DB bench press
30/30 x 15
40/40 x 15
50/50 x 12
60/60 x 10
60/60 x 8
60/60 x 9
Incline DB press
30/30 x 15
40/40 x 12
50/50 x 5
50/50 x 5
50/50 x 4
Dips
BW x 3 x 10
HS machine press
180 x 15
200 x 10
220 x 8
240 x 4
Peck deck machine flyes
70 x 3 x 15
Shoulder press machine
40 x 3 x 12
Front raises plates
20 x 3 x 15
Ez bar bicep curls
80 x 4 x 10
Alternating DB bicep curls
25/25 x 4 x 10
dropset last set
15/15 x 8
10/10 x 12
5/5 x 20
Hammer DB curls
25/25 x 4 x 15
Trip trip lang, di ko alam kung may nagbago pero this is my current 142-144 lbs weight and still on bulk, eto lang matino eh,
sensya na sa balerina pose, hehe
Do you even legs?
Tho, dati akong long distance runner ( fun run shit ) na barefoot runner
Tinatamad na rin ako sumali sa mga long distance running since counter productive sa bulking hehehe.
Pero actually, ini - emphasize ko dyan yung delts ko na hindi nakita yung mga cuts dahil sa maraming rason :
1. kulang pa?
2. Ilaw
3. Pro level ang photographer loleto tinry ko adjust ang contrast and brightness para makita kahit onti yung delts area ko..
Pero fail pa rin ata.. sa sabado pa kuha ako marami ulet since may kasama ako dun
Pamatay yung facial expression hehehe
prrooo!
@milk
kua marlon haha salamat pero kung overall lang eh, mas malupet ung sau lalo na nung nagcut ka. hehe katursi lang yang gunz ko kumpara sau daisy-syete o mahigit pa!!
Project arms Gym
RC, back , stretch, mobility 15mins
Overhead press
bar x 3 x 20
65 x 15
85 x 3 x 12
70 x 15
65 x 15
Side lateral raises straight arm DB
15/15 x 4 x 20
Reverse peck deck flyes
70 x 15
80 x 15
90 x 12
100 x 10
110 x 6
Front raises ez bar close grip
30 x 4 x 12
supersets
wide upright rows
30 x 4 x 12
Shoulder press machine
50 x 15
60 x 12
70 x 8
DB shurgs
70 x 15
60 x 16
50 x 20
Incline db bicep curls
10/10 x 4 x 15
Alternating DB curls
20/20 x 4 x 10
supersets
Dips
BW x 4 x 15
Wide pullups
BW + 45 x3 x 6
done
Current weight 143 lbs.
back with invisible lats syndrome :
Double imaginatory biceps syndrome :
Hallucination Deltoids close to cam :
Hallucination Deltoids medyo far to cam :
Feeling Muscular front nip slip pose :
Again, hindi sa wrist yung diperensya, sa yung parang sa gitna mismo