"Great things take time"

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  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    sa athlean x, may tutorial, 3x mo gawin, same spot, get the total then the average..

    to be honest, maintaining 6-7% is unhealthy, ok yan if your into some special creatine....too low ang body fat, youll have problems in hormone production, fat is needed for testo production...like i said, if youre taking special creatine...ok lang...

  • lastresortlastresort Posts: 1,116
    I agree with sir troll ( ang hirap sbhn ng name mo sir parang kasing joker lang lol ). Usually ung 6% mga fitness models on a photoshoot un. Tapos napakahirap i maintain.
  • t4g4yt4g4y Posts: 1,944
    lastresort wrote: »
    My guestimate will be around 20-25%. Anung current weight mo sir?

    171lbs ako sir
  • t4g4yt4g4y Posts: 1,944
    lastresort wrote: »
    I agree with sir troll ( ang hirap sbhn ng name mo sir parang kasing joker lang lol ).

    Hahaha kaninong name sir?
  • lastresortlastresort Posts: 1,116
    Si sir troll. Ndi naman kasi sya troll. Lol
  • t4g4yt4g4y Posts: 1,944
    Hahahahahaha
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @lastresort said:
    Si sir troll. Ndi naman kasi sya troll. Lol

    depende, pag middle aged, sumpungin

  • t4g4yt4g4y Posts: 1,944
    Saturday rest day

    Sunday rest day:
    Carb load day coz neighbors invited me out for dinner as in literally out sa kalsada hahaha.
  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    September 5, 2016

    Chest/tris
    Duration: 12:00 - 1:30

    Warm up: jumping jack 50, pushup 45, SM bp 3sx12 44lbs

    SM bp 3sx8 88lbs
    SM Decline press 3sx8 88lbs
    SM Incline press 1sx12 44lbs
    SM Incline press 3sx5,6,6 88lbs
    DB bp 3sx12,12,15, 35lbs each

    Cable crossover:
    High 3sx30 reps 50lbs each
    Mid 3sx30 reps 40lbs each

    Triceps.
    Triceps cable rope extension 3s 15 reps 70lbs

    times up.

    Done.

    First Meal.

    Pan seared chicken + Century tuna chunks in water
    Drink: 3 tbspfull PM7 + nestle non-fat milk 250 ml+400ml water

    Fish oil 1 gel

    Bought PM7 baka may pag asa pa mawala ang tendonitis hehehe LQ muna kami ni ON

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    September 6, 2016

    Shoulder/back day

    Duration: 12:00 pm to 1:30 pm

    Pre wo drink 3 tbsp PM7 + cowhead low fat milk 8 ounce + water

    Warm up: Push up 30, 20

    DB MP 25lbs 2sx15
    Arnold db press 25lbs 3s x 15
    Lat raise 10 lbs 4sx20
    Lat raise 15lbs 4sx20

    Seated Bent-Over Rear Delt Raise 22lbs
    Front db raise 10lbs
    Cable upright row 120lbs x 20

    Back:

    Wide grip lat pull down 100lbs,12lbs,120lbs 3s x 15
    Face Pull (cable) 70lbs 1s x 20
    DB Shrugs

    Done

    Post wo drink 3 tbsp PM7 + vitamilk double choco 300ml + water

    Lunch half roasted chicken + fish oil

    Post edited by t4g4y on
  • boss_jboss_j Posts: 1,243

    eto boss baka makatulong :)


  • dimzon03dimzon03 Posts: 1,552

    Dami whey :smile: anyare sa ON GS? bakit napabili ka ng PM7?

  • t4g4yt4g4y Posts: 1,944

    @dimzon03 said:
    Dami whey :smile: anyare sa ON GS? bakit napabili ka ng PM7?

    hahahahaha sir melvs, nabasa ko kasi dito sa isang thread see link below.

    http://pinoybodybuilding.com/discussion/1655/promatrix7-my-personal-experience/p1

    May tendonitis ako di ba yung golfers at tennis elbow, baka maka tulong LQ muna kami ni ON GS. hassle nga lang yung PM7 walang tub toinks hirap panay reseal hehehe

  • t4g4yt4g4y Posts: 1,944

    @boss_j said:
    eto boss baka makatulong :)

    Salamat sa reference boss J !!

  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    ..........

    Post edited by t4g4y on
  • dimzon03dimzon03 Posts: 1,552

    @t4g4y said:
    May tendonitis ako di ba yung golfers at tennis elbow, baka maka tulong LQ muna kami ni ON GS. hassle nga lang yung PM7 walang tub toinks hirap panay reseal hehehe

    mahabang basahan to hehehe, tsaka nalang...
    pag nakipag break kana ng tuluyan sa ON GS mo, ako sasalo hahaha.
    kung may luma ka mga tub ng whey, dun muna lang ilagay.

  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    Wednesday September 7, 2016

    Duration 12:00 to 1:30

    Warm up: 50 regular push ups/jumping jack 50

    Bicep:

    Incline DB Alternate curl:
    3x20 20lbs,
    3s10x15lbs,
    3x10x10lbs

    BB curls 4x12 22 lbs
    Cable bar curls 2x12 80lbs
    Bicep cable curls 3sx21 (low to mid 7, mid to chest 7, full motion 7) 70lbs

    Back:
    Face Pull (cable) 70lbs 3s x 20

    Traps:
    SM upright row 120lbs x 20
    SM Shrugs

    Parallel bar dips: 3x12

    Done

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944

    REST DAY

    Dental check up

  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    September 9, 2016

    Duration: 12:00 - 1:30

    WU-SM bp 3sx12 44lbs

    WS-

    SM press 3sx8 88lbs
    SM press 2sx6 110lbs

    DS
    SM press 1sx7 88lbs
    SM press 1sx7 66lbs
    SM press 1sx7 44lbs close grip, 1sx7 44lbs wide grip

    SM Decline press 3sx8,12,11 88lbs
    SM Incline press 3sx12 44lbs

    DB bp 1sx10 35lbs

    Cable crossover:
    High 3sx30 reps 50lbs each
    Mid 3sx30 reps 40lbs each

    Triceps.
    Bench dips (Weighted)
    Triceps push down 3sx20 reps

    kulang sa oras!!!!!!!!!!!!!!!!!

    Post edited by t4g4y on
  • cheesmackcheesmack Posts: 317

    @t4g4y said:
    Noob question mga idol. Pag sinabi ba na 7.5 nakalagay sa plate ng db, ibig sabihin ba per plate o ang buong db? Hehehe

    Please See pic below

    I have the same dillema. So ibig sabihin kapag nagbuhat ako ng 7.5, meaning 15 na pala yung binubuhat ko? Hmm...

  • boss_jboss_j Posts: 1,243

    @cheesmack said:

    kung me timbangan jan sa gym, i'm sure meron, try mo lagay ung dumbell haha :D

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    cheesmack wrote: »
    @t4g4y said:
    Noob question mga idol. Pag sinabi ba na 7.5 nakalagay sa plate ng db, ibig sabihin ba per plate o ang buong db? Hehehe

    Please See pic below



    I have the same dillema. So ibig sabihin kapag nagbuhat ako ng 7.5, meaning 15 na pala yung binubuhat ko? Hmm...

    dont mind the weigt, buhat lang ng buhat
  • t4g4yt4g4y Posts: 1,944
    edited September 2016
    September 10, 2016

    Early morning Swim

    6am to 8am

    Sarap! pakiramda ko na boost pag tadtad ng taba lol
    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944
    t75eBfj.jpg

    Freestyle. Backstroke. Butterfly (kuno lol)
  • t4g4yt4g4y Posts: 1,944
    edited September 2016

    September 10, 2016

    5:00pm
    last meal/pre wo meal
    3slices gardenia wheat with raisin + 2 spnful peanut butter
    pre wo drink 3s whey pm7 + 8 ounces lf milk

    Home work out with a 26lbs dbs hehe

    6:30 to 830 pm

    wu pushup 30

    Shoulder:
    lat raise 10x20
    Seated Bent-Over Rear Delt Raise 8x20
    Front db raise 3sx20
    Arnold db press 5x25

    db upright row 3x25

    Tris:
    bench dips 3x25

    Bis:
    db rows 3x30

    chair push up 3x25

    done

    Post edited by t4g4y on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    san yan paps?
  • t4g4yt4g4y Posts: 1,944
    TRoll_W_a_Heart wrote: »
    san yan paps?

    Hehehe sa clubhouse lang namin sir troll
  • t4g4yt4g4y Posts: 1,944
    Done with chicken afritada.. next burger patties na whew hahaha para may baon :-p

    Tgxlsy4.jpg
  • ler4_warler4_war Posts: 186

    sarap sa double rice yan, sir..

  • DeanofMeanDeanofMean Posts: 161

    paps paturo naman pano mag luto. adobo pa lang ang carry kong lutuin, minsan sablay pa sa lasa LOL

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