Wala ng before photo eh. Heheh pero try ko mag hanap. Na alala ko tuloy ng may nag sabi sakin noon "uy chubby kana ah nakaka ingit" lol ano kayang nkaka ingit dun eh tinawag mokong chubby at ayoko maging chubby hahahah
kahit di na mag bicep curl eh batak na bicep sa back workout lang sapat na lol kakatamad mag isolate sa biceps at triceps. Mas napapagod pako pag arm workout,baka ako lang to
BB squats 5x12,10,8,6,4
Romanian Deadlift 3x12,5,5
DB lunges 3x12
Deltoids
BB/SM military press 3x12,10,8
Machine press 3x12,10,8
DB side lateral raise 3x12
DB front raise 2x12
Plate front raise 2x12
Note: walang digits for weights pero from light to heavy naman lagi. LoL saka nako mag lalagay pag gusto ko mag set PR
After 2 hours pako naka kain dahil ako pa nag luto,naubusan eh.. Naniniwala ba kayo sa meal timing at yung 30 mins anabolic stuff after mag buhat,tama ba?
Wide pull up(deadhang) 3x12,10,9
BB deadlift 5x12,12,5,5,5
Incline bench press 4x12,10,8,8
DB one arm row 3x12,10,10 each
Dips 3x16,12,10
Walang flat,next session flat bench naman. Focus din ako sa incline now,ang pangit tingan pag naka side na manipis ang upper chest lol. Di rin match sa front delt. Di pala ako na lat pull down or seated row,mas feel ko yung free weights row at dl and pull up.. Mababa din yung pulley ng lat machine sa gym,hindi stretch yung lat mo pag nasa taas..
Kainan na! Mongogulat with porkchop,fried chix breast and rice.. Napagod at nagutom ako kahit ganun lng workout ko lol nag post workout drink naman ako at nasa 500cal din yun
Throwback brokeback pala ngayon.. Tamang tama nahalungkay ko sa baul.. LoL medjo malabo nga lng dahil galing sa insta na printscrn at na crop lol 2yrs ago ata or 3..70kg of fats
Comments
nakanam.. post ka naman ng before pics mo muka ngang lumiit ka sa pgkakatanda ko
ayus ah may abs kana! hehehehe
kasi hindi pa kumakain kanina heheheh @ironpump666
yan lang pala sekreto ha walang kaenan hahahahaha
Deadlift
Warm up 2x16
Working set 4x12,10,8,6 reps
One arm DB row
Working set 4x12
Wide pull up
4x10-F
Yun lang
BB squats 5x12,10,8,6,4
Romanian Deadlift 3x12,5,5
DB lunges 3x12
Deltoids
BB/SM military press 3x12,10,8
Machine press 3x12,10,8
DB side lateral raise 3x12
DB front raise 2x12
Plate front raise 2x12
Note: walang digits for weights pero from light to heavy naman lagi. LoL saka nako mag lalagay pag gusto ko mag set PR
After 2 hours pako naka kain dahil ako pa nag luto,naubusan eh.. Naniniwala ba kayo sa meal timing at yung 30 mins anabolic stuff after mag buhat,tama ba?
Lying skull crushers
4x12,10,8,8
Close grip bench press 3x10
Triceps push down 4x10
Bb curl 4x12,10,8,8
Db concentration curl 3x8
Wide pull up(deadhang) 3x12,10,9
BB deadlift 5x12,12,5,5,5
Incline bench press 4x12,10,8,8
DB one arm row 3x12,10,10 each
Dips 3x16,12,10
Walang flat,next session flat bench naman. Focus din ako sa incline now,ang pangit tingan pag naka side na manipis ang upper chest lol. Di rin match sa front delt. Di pala ako na lat pull down or seated row,mas feel ko yung free weights row at dl and pull up.. Mababa din yung pulley ng lat machine sa gym,hindi stretch yung lat mo pag nasa taas..
Good job, keep it up
Ayus ah! next naman side chest pose at most muscular!
Sarap hahaha
Its been months since ive eaten pasta, missed those
makaluto nga ng tuna pasta bukas! hahahahaha!
BB incline bench press
5x12,12,8,8,6
Incline flyes
3x10
Shoulder press
4x12,10,8,8
DB side lateral raise
4x12,10,10,8
DB front raise
2x12,10
Plate front raise 2x16
prang payat ka yata ngayon kumpara sa pic mong naka sidechest pose paps?
BB squat 5x12,10,8,6,2..
DB lunges 3x10 each
Leg extension curl 4x12,10,10,8
Seated calf raise 5x20
BW pull up 1x12
Weigthed pull up 4x5 (25lbs lng) lol dead hang lahat..