Sergie: Day-To-Day

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  • sergieeesergieee Posts: 656
    finally na retrieve ko na account ko. si buh di ako natulungan e. joke! :duh:

    namiss ko kayo mga idol :sport:

    magbalik loob ako, nagpprepare palng pano uli maguumpisa.

    may chan na ulit ako, pero may natira pang konting muscle muscle haha still 130+ pero unhealthy diet.
  • DSmallDivideDSmallDivide Posts: 4,565
    aba! nabuhay ka sergiee?
  • sergieeesergieee Posts: 656
    busy eh :banghead: kamusta na paps? GWO naman haha ccatch up lang ako
  • sergieeesergieee Posts: 656
    linishhh agiwww
  • Emman1986Emman1986 Posts: 1,819
    welcome back boss! - babalik ka rin hehehe
  • sergieeesergieee Posts: 656
    nag lampa lift ako kanina. since kakabalik lng.

    chest day shempre matic na yun haha.

    incline bench (olats ang bar maliit lang)
    10lbs x 12
    20 x 10
    20 x 10
    30 x 10

    decline (olats ang bar maliit lang)
    10lbs x 12
    20 x 10
    20 x 10
    30 x 10

    flat (olats ang bar maliit lang)
    10lbs x 12
    20 x 10
    20 x 10
    30 x 10

    db bicep alternate (kalimot ko tawag)
    5lbs x 15
    10 x 10
    10 x 10
    15 x 10

    tri pulldown
    40 x 12
    50 x 10
    60 x 10
    70 x 4

    mga papi ano bigat nung maliit na bar?

    and pacheck ano kailangan ko palitan at i-add sa diet ko...

    eggs
    peanut butter
    veggies
    fish (mas maganda steam or grilled)
    chicken 1 fist laki (mas maganda steam or grilled)
    wheat bread
    century tuna in water
    peanuts
    hany o chocnut
    banana
    brown rice
    sweetpotatoes

    missed this site :yahoo:
  • popoycantonpopoycanton Posts: 216
    I never want to eat steamed chicken breasts again. Grill is for me.
    sweet potatoes - baked the best, steam tastes good and practical.
  • sergieeesergieee Posts: 656
    ano marinade mo sa chicken mo bro?
  • CoreCore Posts: 2,509
    sergieee wrote:
    mga papi ano bigat nung maliit na bar?

    Kung yung typical 5-foot steel bar ang tinutukoy mo, 10lbs. Pero kapag yung hollow rod, 5lbs
    sergieee wrote:
    and pacheck ano kailangan ko palitan at i-add sa diet ko...

    eggs
    peanut butter
    veggies
    fish (mas maganda steam or grilled)
    chicken 1 fist laki (mas maganda steam or grilled)
    wheat bread
    century tuna in water
    peanuts
    hany o chocnut
    banana
    brown rice
    sweetpotatoes

    missed this site :yahoo:

    oats?

    Welcome back sir @sergieee ... [size=x-small](Lalaki ka, tama ba?)[/size]
  • sergieeesergieee Posts: 656
    sige sisingit ko yan sa breakfast :D

    yes sir core! picturan ko nalang tom yung bar. tnx boss
  • popoycantonpopoycanton Posts: 216
    sergieee wrote:
    ano marinade mo sa chicken mo bro?
    No marinade, most of the time salt and pepper. Minsan salt and pepper plus kaunting garlic powder, papprika, and onion powder.


    bar weight:
    kung may scale ka you can weight yourself, then yourself plus the bar, subtract, viola.
  • badass_vinchbadass_vinch Posts: 4,471
    1zohjb4.png
  • sergieeesergieee Posts: 656
    badass_vinch wrote:
    1zohjb4.png

    maraming salamt sir :yahoo: ayos yan app na yan detailed. na minus na sa maintenance ko yang figures na yan diba?

    hay salamat malilista ko na kakainin ko.
    sa food chart naman ano gamit niyo pang measure
    http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts or http://nutritiondata.self.com/ tia sir! malaking tulong sa newbie
  • badass_vinchbadass_vinch Posts: 4,471
    sarili kong calculator yan. gawa ko lang haha
  • sergieeesergieee Posts: 656
    ito nag pm ako kay sir monch kung paano ako makakabalik ng maayos sa bb..

    try ko naman max-OT modified by sir @monching_11 ito ginawa ko pakicorrect nalang kung tama ako haha back day


    Lat Wide pulldown
    40x12
    60x10
    70x6-10
    80x6-10

    Lat close grip pull down
    30x12
    50x10
    50x6-9
    60 x 6-9

    Wide grip seated rows *
    30x10 60x9 60x6-10 70x6

    CG seated rows *
    30x10 50x6-9 50x6-9 60x7

    T-bar rows
    25 x 10 30 x 8 30 x 8

    BB rows
    10x10 40x10 40x10 x40 40x10

    DB pullover
    10lbs x 10 20 x 8 20 x 6 25 x 4

    DB shrugs
    10lbsx12 15x10 20x10 25x10 30x10

    di ako confident sa forms ko sa tbar and bb rows.
    yung may mga (*) di ko sure numbers pero add or minus -10 lang. di ko kasi nalilista.
  • sergieeesergieee Posts: 656
    wo kahapon ito lang medyo takot mag doms sa legs.

    squats
    20lbsx12 50x8 50x8 50x6 pangit form

    DL
    20lbsx12 50x10 60x8-10 70x8-10

    Leg press
    30x12 80x10 100x10 130x10

    yung kanina naman shoulders...

    MP
    30x10 50x8 50x6

    side db raise
    10x12 20x10 20x10 25x8-10

    front db
    10x12 20x10 25x8 25x6

    di ko alam tawag basta may cable pull pababa haha
    3rd lvl, 3rd to last, 2nd to last, last

    MP sa likod (cable)
    20x10 65x8-10 65x8-10 65x8-10

    upright row
    30x10 50x8-10 50x8-10 50x8
    bw leg raise
    15 15 10

    di ko matandaan yung ibang shoulder wo kaya ito muna ginawa ko. hehe at mukhang sablay max-Ot ko. laging umaabot ng 10. tama lang kaya? @monching11 ayoko kasi magsacrifice form ko at nangangapa pa uli.

    fyi mga papi lahat ng wo ko this week first time, kapa sa form and sa bigat. next wk siguro maayos na ulit at complete na :D
  • MaloyMaloy Posts: 582
    ^ Cool, another max-ot user :)
  • sergieeesergieee Posts: 656
    Maloy wrote:
    ^ Cool, another max-ot user :)

    im doing it wrong ata sir. yung 45mins-1hr lang nasusunod. minsan di ako nagwwarm up. at umaabot ng 10 reps. nxt wk pilitin baguhin :blush:
  • MaloyMaloy Posts: 582
    ^ well, hindi ako expert ha pero same din ang ginamit natin na program nun nag sstart pa lang ako ... Correct me if I'm wrong, yung "issue" is with as to what is the maximum lift na kaya mo gawin after ng "warm - Up sets" di ba? :)
  • milksworthmilksworth Posts: 3,130
    hanggang ngayon nag mamax-ot pa din ako sa ibang mga lifts and tama si maloy your working sets are what metter sa max-ot. kapain mo muna ang bigat for 1st working an the same for the last working set.
  • sergieeesergieee Posts: 656
    2nd time mag chest. kahit papano confident na sa form.

    Incline
    20x10
    40x8
    60x6
    60x6

    Decline
    20x10
    40x6
    40x6
    40x5

    Flat
    20x10
    40x7
    40x6
    50x5

    Chest press machine
    30x10
    50x8
    50x7
    50x5

    Flyes
    10x10
    10x9
    10x10

    Pec deck
    20 x 10
    30 x 9
    30 x 7
  • milksworthmilksworth Posts: 3,130
    san ka nag bubuhat ngayon serg?
  • sergieeesergieee Posts: 656
    mascu.

    kanina sabi ni kuya jerry andun ka nung hapon. haha gabi na ko nakapag gym ka. tinext kita ah. txt ka pag punta ka mascu :sport:kanina. wala db pullover, nood kasi pba :duh:

    Lat Wide pulldown
    WU 40x12
    70x10
    90x8
    90x6

    Lat close grip pull down
    no WU
    50x10
    60x10
    70x8

    Wide grip seated rows
    no WU
    50x10
    60x8
    70x6

    CG seated rows
    no WU
    50x6-9
    60x10
    70x6

    T-bar rows
    no WU
    25 x 10
    35 x 10
    45 x 7

    DB rows
    WU 15x10
    20x10
    25x10
    30x10
  • sergieeesergieee Posts: 656
    hina ko magsquat...

    squats
    20x10
    50x10
    50x8

    leg press
    90 x 10
    130 x 10
    160 x 10
    180 x 10

    leg curl
    25x10
    50x 10
    75x8-10
    100x6

    calf raise
    50 x 10
    100 x 10
    150 x 10
    200 x 8

    ewan ko kung may sira lang mga gamit dito o ano. basta yung pounds yan talaga..

    leg raise
    15x3

    plank
    30-40secs x 3
  • azzkikrzsazzkikrzs Posts: 7
    lakas hi!
  • milksworthmilksworth Posts: 3,130
    san ka nag ensayo kanina serg?
  • sergieeesergieee Posts: 656
    sa proj 8 yan kuya milk kahapon. yung legs.

    kanina nasa mascu ulit ako. 7:30 ata yun.

    anyway update sa shoulders...

    sitting mp (yung bar sa mascu na gamit)
    20x10
    30x8
    30x8

    mp na machine (di ko alam twag)
    70x8
    70x6
    70x7

    leaning DB side raise (ewan ko ba ano twag dito haha)
    15x10
    20x10
    20x10
    20x10

    sitting side raise
    15x10
    20x8
    20x8
    20x7

    db shrugs
    20x12
    30x10
    35x10
    40x6

    bb shrugs
    30x12
    50x10
    50x10
    50x8

    @milksworth kuya pakopya ako ng workout mo.. di ko na maalala masyado yung ginagawa natin dati. or may bago ka na WO? pakopya hahahaha nanghuhula nnaman ako sa ggwin ko eh.
  • jmpilongojmpilongo Posts: 208
    leaning DB side raise - bent over DB raises?
  • sergieeesergieee Posts: 656
    jmpilongo wrote:
    leaning DB side raise - bent over DB raises?

    ayan pala sir. sensya kakabalik lang kalimot na tawag. haha
  • jmpilongojmpilongo Posts: 208
    sergieee wrote:
    jmpilongo wrote:
    leaning DB side raise - bent over DB raises?

    ayan pala sir. sensya kakabalik lang kalimot na tawag. haha

    okay lang yan sir. marami din ako hindi alam kung ano mga tawag na exercise, ang importante alam mo anong parte ng katawan at anong muscle ang wo.. :)
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