Making time to lift so i changed my routine this month
Stretching and jumpin rope before magstart always
Day 1 mon thurs
Bp flat and incline
Db press
Pec flye
Machine butterfly
Squat
Lunge
Leg ext
Bb and db Shoulder press
Sit up
Day 2 tue fri
Deadlift
Row
Lat pd
Pull up
Pulldown
Skullcrusher
Dips
Ham and bcep curl
Ez bar curl
Wrist curl
Then the rest days konting cardio
High knees elliptical and treadmill
Guys feel free to comment kung may kulang or mali thanks
Sa food puro steamed chicken araw araw 500g-1kg a day
3-4Pancakes on breakfast (using non fat milk and 3-4eggs sa mix)
Wt 173lbs
Wst line 35 =(
Katatapos ko lang buhat niyan kaya inoff ko na ilaw hehehe
Spot ako lagi ng pinsan ko sa squat and bp kaya kahit papaano safe
Yup on lahat ng lights bro kapag gabi or madaling araw buhat ko.
Thanks ^_^
Taken last week of september. I thought i was making big progress then nung bumili ako kay sir mighty ng pm7 nanliit ako:jd: . :duh: Arms palang ang laki ng gap pakiramdam ko may higante akong nakita. Then i told myself bulk bulk bulk MUNA saka na mag cut ng weight!! Dont mind the belly!! Focus muna sa muscle size!! Matagal pa naman ang summer :P subic ulit nyahaha :^^ sana makapagtopless na ako ng maayos sa summer hehehehe :lol
More steamed chicks breast muna saka whey!! :yahoo:cheers
Napagtripan ko hiit sa bodybuilding.com yesterday
Lahat 50% of my lift
10x10x 100lbs bp 30-60sec rest
3xto failure 15lbs dbpress 30sex rest
3x13 db flye 30sec rest
Crunch to failure
Reverse crunch to failure
Superset
Dl/curl/ press 10x10 20sec rest
Result? Fullbody pain especially sa upper back
Taken last week of september. I thought i was making big progress then nung bumili ako kay sir mighty ng pm7 nanliit ako:jd: . :duh: Arms palang ang laki ng gap pakiramdam ko may higante akong nakita. Then i told myself bulk bulk bulk MUNA saka na mag cut ng weight!! Dont mind the belly!! Focus muna sa muscle size!! Matagal pa naman ang summer :P subic ulit nyahaha :^^ sana makapagtopless na ako ng maayos sa summer hehehehe :lol
More steamed chicks breast muna saka whey!! :yahoo:cheers
Hinde naman Bro mala higanteng taba sa katawan siguro pwede pa.
Malapad ka na din naman kahit naka loose shirt ka kitang kita ang built mo.
Comments
Bp 110x10
120x10
140x10
150x8
160x6
167x3
Incline bp
100x10
120x6
Db flye super set dbpress
40x8 40x8
40x8 40x8
30x12 30x10
30x10 30x10
Meal
2scoop whey myo with 500ml non fat milk
150g tuna spicy with 3 eggs
5 wheat breadLast week pic progress
150,
190,
230,
257
262
Super sets
Hammer curl
20x8
20
20
Db row
40x10
50
50
Lat pul
100x8
100
Pull up
Bw x6
Meal 15mins ago
Spicy tuna with 3 eggs ulit
250ml milk non fat mixed with 2 scoops of whey
Making time to lift so i changed my routine this month
Stretching and jumpin rope before magstart always
Day 1 mon thurs
Bp flat and incline
Db press
Pec flye
Machine butterfly
Squat
Lunge
Leg ext
Bb and db Shoulder press
Sit up
Day 2 tue fri
Deadlift
Row
Lat pd
Pull up
Pulldown
Skullcrusher
Dips
Ham and bcep curl
Ez bar curl
Wrist curl
Then the rest days konting cardio
High knees elliptical and treadmill
Guys feel free to comment kung may kulang or mali thanks
Sa food puro steamed chicken araw araw 500g-1kg a day
3-4Pancakes on breakfast (using non fat milk and 3-4eggs sa mix)
Wt 173lbs
Wst line 35 =(
Spot ako lagi ng pinsan ko sa squat and bp kaya kahit papaano safe
Yup on lahat ng lights bro kapag gabi or madaling araw buhat ko.
Thanks ^_^
Taken last week of september. I thought i was making big progress then nung bumili ako kay sir mighty ng pm7 nanliit ako:jd: . :duh: Arms palang ang laki ng gap pakiramdam ko may higante akong nakita. Then i told myself bulk bulk bulk MUNA saka na mag cut ng weight!! Dont mind the belly!! Focus muna sa muscle size!! Matagal pa naman ang summer :P subic ulit nyahaha :^^ sana makapagtopless na ako ng maayos sa summer hehehehe :lol
More steamed chicks breast muna saka whey!! :yahoo:cheers
Lahat 50% of my lift
10x10x 100lbs bp 30-60sec rest
3xto failure 15lbs dbpress 30sex rest
3x13 db flye 30sec rest
Crunch to failure
Reverse crunch to failure
Superset
Dl/curl/ press 10x10 20sec rest
Result? Fullbody pain especially sa upper back
Hinde naman Bro mala higanteng taba sa katawan siguro pwede pa.
Malapad ka na din naman kahit naka loose shirt ka kitang kita ang built mo.
Trial and error
and workout
I hope i get better results by next year hehehehe
1yr and 3 months......oras na ata para magbawas ng taba hehehe
Currently at 178lbs
arms of peace, good job bro...
or continue what im doin??? Im about 185lbs right now...
Currently doing
day 1 chest tri
Day 2 back bicep
Day 3 leg shoulder
Rest and repeat
Salamat