Nothing new maliban sa wacky na expression while raising some db's hihihi
Nakakabasa basa pa rin ako dito sa pbb kaso di talaga makapag browse ng ayos.. Madalang kasi ako gumamit mg pc kalimitan mobile at pad lang.
@Aestecniques brah, ako di ako nag whey para makabili bawi bawi sa food na lang hahahaha
Nothing new maliban sa wacky na expression while raising some db's hihihi
Nakakabasa basa pa rin ako dito sa pbb kaso di talaga makapag browse ng ayos.. Madalang kasi ako gumamit mg pc kalimitan mobile at pad lang.
@Aestecniques brah, ako di ako nag whey para makabili bawi bawi sa food na lang hahahaha
Sulit naman paps, angas ng datingan, lalo nakakainspire pumukpok sa gym. Dalasan ang dalaw dito brah!
November 03, 2015
20:30 - 21:50
Legs Day
* di ako naka pwerssa ng ayos kasi naiwan ko unmg sapatos kong pang squat! ( excuses lol )
mahirap pala pag squat ng medyas lang suot masakait sa talampakan
EZ Bar Curl ( ez olybar )
20kgs x12 x3
30kgs x6
20kgs x10
Drag Curl
40kgs x12 x4
Reverse Chin Up
BDWT x15
+15kgs x12 x2
+20kgs x10
Preacher Curl
4 sets, 10 -12 reps
Inclined DB Curl
30's x10 x4
DB Hammer Curl
30's x12 x4
CGBP
40kgs x15
60kgs x12
70kgs x10
80kgs x5 x2
100kgs x3 ( 2 good reps, 1 spotted )
drop set 80, 70, 60, 40kgs
SK
20kgs x 12 x4
Dip ( triceps )
BDWT x12 x3
Rope Push Down
4 sets, 10-15 reps
Feel strong ung training kahapon.. mainam pala nakakain ng 2 apple a day hehehe
nakabili kasi ako ng peeler kaya masaya na akong makakain ng apple ng di tamad mode sa pag babalat hehehe
Just an update of my current physique. Not sure sa bf% ko pero sa tingin ko asa 15 above ako. Sa strength ko thanks God at hinde naman bumagsak. Sa diet ko naman iwas muna ng konting konti ( di ko pa rin maiwasan talaga ) sa mga bawal na pag kain sa mga nag ka-cuts hehehe
Kaya thankful parin talaga ako na kahit ganun eh nababawe ko sa training. Mahirap pala talaga mag diet apektado ang mood hehehe
Sa ngayon ang plan ko is maintain ko muna then gradually increase ng cals intake ko pero/sana ung mas maaayos at quality na food.
Comments
Nakakabasa basa pa rin ako dito sa pbb kaso di talaga makapag browse ng ayos.. Madalang kasi ako gumamit mg pc kalimitan mobile at pad lang.
@Aestecniques brah, ako di ako nag whey para makabili bawi bawi sa food na lang hahahaha
Sulit naman paps, angas ng datingan, lalo nakakainspire pumukpok sa gym. Dalasan ang dalaw dito brah!
October 26, 2015
19:30 - 21:30
Arms Day
WU - oly ez bar x20 x2
ez Bar Curl
20kgs x15 x2
30kgs x10 x3
Preacher Curl
8-15reps, 4sets
Standing Alt. DB Curl
40's x12 x2
40's x10
Standing Alt Hammer Curl
40's x12 x4
CGBP
40kgs x12
60kgs x12
70kgs x8
80kgs x5 x2
60kgs x10
SK ( oly ez bar )
30kgs x10 x3
20kgs x12
Rope PushDown
12-15reps, 4 sets
October 27, 2015
19:30 - 21:30
Legs Day
WU - air squat x20 x2
Back Squat
40kgs x12 x3
80kgs x7
80kgs x5 x3
40kgs x12 x2
RDL
80kgs x10 x3
DB Lunges
35's x12 x3
Leg Extension
9-15reps, 5 sets (pyramid)
Leg Curl
7-12reps, 5 sets ( pyramid)
Calves
15 reps, 4 sets
October 28, 2015
19:30 - 20:45
Chest Day
WU - 40kgs x15 x2
Flat BP
45kgs x15
60kgs x15
70kgs x12
80kgs x9 x6
100kgs x5 ( spotted )
60kgs x10
Inclined DB Press
85's x7
85's x5 x3
Dips
BDWT+20kgs x12 x4
Sundot ng tricep
mamaya Quad lang at some lats for V-Taper look alike ni sadik! hahhaha
20:30- 21:35
Quads / Lats Routine
WU - Air Squat x20 x2
FS
40kgs x12 x3
50kgs x12
60kgs x10
60kgs x6
60kgs x5
40kgs x10
Leg Extension
10-12reps, 5 set
DB Lunges
35's x10 x3 ( mas napagod pa ko ditto kesa sa FS lol )
Pull Up
BDWT x15 x4
Chin Up
BDWT x15 x4
Wide Lat Pull Down
10-15reps, 4 sets
mamaya Shoulder Day!
19:30 - 21:00
Shoulder
WU - OHP Olybar x20 x2
OHP
30kgs x15 x2
40kgs x10
40kgs x5 x3
45kgs x3
30kgs x10
Seated DB Press
65's x10 x3
Standing DB Lateral Raise
35's x12 x4
Bent Over DB Raise
30's x12 x3
Reverse Pec Dec
4 sets, 10-15 reps
Plate Raise
20kgs x10 x3
BB Shrug
DB Shrug
4 sets, 10-12reps
October 31, 2015
19:00 - 21:00
Back Day
WU - DL 20kgs x12 x2
DL
80kgs x12 x2
100kgs x12
120kgs x8
130kgs x5 x2
140kgs x4
140kgs x3
145kgs x2 x2
80kgs x7
BB Row
40kgs x12 x2
60kgs x10 x2
70kgs x5
40kgs x10
TBAR Row
80kgs x10 x4
Chin Up
BDWT x12 x4
20:30 - 21:50
Legs Day
* di ako naka pwerssa ng ayos kasi naiwan ko unmg sapatos kong pang squat! ( excuses lol )
mahirap pala pag squat ng medyas lang suot masakait sa talampakan
WU - Air Squat x20 x2
Back Squat Apak :P
olybar x15
40kgs x12 x3
80kgs x7
80kgs x5 x3
40kgs x10 x3
ConV DL ( maiba naman sa RDL )
80kgs x10 x3
Legs Extension
5 sets, 10-12reps
Lying Leg Curl
5 sets, 10-12reps
*di na masama pero alam ko di ko nabigay ang best ko ngayong legs day na ito..
Ung right shoulder ko lang naman pero now medyo ok na at nawawala na unh sakit sa muscle part ng delts
20:00 - 21:30
Arms Day
WU - BB Curls of oly ez bar x20 x2
Ez Bar Curl
10kgs x15 x2
20kgs x12 x3
30kgs x8
30kgs x5 x2
20kgs x10
Preacher Curl
4 sets, 8-12 reps
DB Alt Curl
35's x12
35's x10 x2
35's x7
DB Alt Hammer Curl
30's x12 x3
CGBP
40kgs x15 x2
60kgs x12
70kgs x8
70kgs x9
80kgs x5 x2
60kgs x10
40kgs x10
SK (ez oly bar )
20kgs x15 x3
30kgs x8
30kgs x5
20kgs x10
Rope Push Down
5 sets, 10-15reps
Static Stretching
mas ok na ung training ko kesa last week pero di ko pa rin pinupwersa kasi baka mabigla.. mamaya it's a leg day..
nagging busy rin kasi tong month ng November sa madaming event sa buhay buhay..
November 30, 2015
Arms Day
19:30 - 21:00
WU - oly ezbar x20 , 15's x20
EZ Bar Curl
20kgs x15 x2
20kgs x13
30kgs x5 x2
20kgs x12
BB Curl ( I forgot the name ung parang nag ro row )
30kgs x12 x3
Preacher Curl
4 sets, 8-12 reps
Pull up ( ung grip ko eh ung supinated grip )
BDWT x12 x4
DB Alt Curl
35's x10 x3
Alt DB Curl
30's x12 x3
CGBP
40kgs x15
60kgs x12
80kgs x5 x2
60kgs x10 x2
SK
20kgs x12 x4
Rope Push Down
5 sets, 10-15 reps
December 01, 2015
Legs Day
19:30 - 21:30
WU - 15 reps, 2 sets of air squat, leg extension and leg curl
Squat
olybar x20
40kgs x15 x3
80kgs x5 x5
40kgs x12 x3 ( wide stance )
RDL
70kgs x10 x4
DB Lunges ( semi failed dahil na a out of balance )
35's x8
30's x10 x2
30's x7
Leg Extension
5 sets, 10-15 reps
Leg Curl
5 sets, 8-12 reps
Seated Calve Raise
4 sets, 20 reps
hangang ngayon ( December 03 ) yanig pa rin ako sa leg day ko hahaha
December 02, 2015
International Chest Day
13:00 - 14:20
WU - Oly Bar x20 x2
BP
30kgs x15
40kgs x15
50kgs x15
60kgs x12
70kgs x12
80kgs x10 x2
90kgs x5
60kgs x10
Inclined DB Press
85's x5 x3
70's x12 x3
Dips
BDWT x15
+20kgs x10 x3
DB Flyes
35's x12 x4
CGBP
60kgs x12 x4
SK - ez olybar
20kgs x15 x2
20kgs x12
Rope Push Down
5 sets, 10-15 reps
Some Quad / Lats Training
20:00 - 21:30
WU - Air Squat x20 x2
FS
40kgs x15 x3
60kgs x5 x4
40kgs x10
DB Lunges
30's x10 x3
Leg Extension
5 sets, 8-12 reps
Pull / Chin Up
BDWT x12 x4
Lat Pull Down
10-15 reps, 5 sets
December 05, 2015
Shoulder Day
19:30 - 21:00
WU - DB Press x12 x2
OHP
olyBar x20
20kgs x15 x2
30kgs x12 x2
40kgs x9
40kgs x7 x2
15kgs x10
Seated DB Press
65's x12
70's x10
70's x9 x2
DB Side Lateral Raise
25's x12
30's x10 x3
DB Bent Over Raise
25's x12 x4
One Arm DB Raise
30's x12 x3
Rev Pec Dec
4 sets, 12 reps
Plate Raise
20kgs x10 x2
20kgs x8
BB Shrug
40kgs x15
80kgs x10 x3
100kgs x5
80kgs x9
Face Pull
4 sets x12
DL Day
19:45 - 21:30 ( prior to that nood muna ko popoy at basha kaya late sa training hehehe )
WU - Air Squat, Lat Pull Down
DL
40kgs x15 x2
60kgs x15
80kgs x15
100kgs x12
120kgs x10 x2
130kgs x8
140kgs x5 x2
145kgs x3 ( 2 good and 1 semi failed)
80kgs x7
BB Row
40kgs x12 x3
60kgs x10 x2
Pull Up
BDWT x12 x4
Chin Up
BDWT x12 x4
Lat Pull Down ( both under hand and over head )
5 sets, 10-12 reps
Arms Day
20:00 - 21:30
WU - Rope Push Down x15 x3 and DB Curl x12 x3
EZ Bar Curl ( ez olybar )
20kgs x12 x3
30kgs x6
20kgs x10
Drag Curl
40kgs x12 x4
Reverse Chin Up
BDWT x15
+15kgs x12 x2
+20kgs x10
Preacher Curl
4 sets, 10 -12 reps
Inclined DB Curl
30's x10 x4
DB Hammer Curl
30's x12 x4
CGBP
40kgs x15
60kgs x12
70kgs x10
80kgs x5 x2
100kgs x3 ( 2 good reps, 1 spotted )
drop set 80, 70, 60, 40kgs
SK
20kgs x 12 x4
Dip ( triceps )
BDWT x12 x3
Rope Push Down
4 sets, 10-15 reps
Feel strong ung training kahapon.. mainam pala nakakain ng 2 apple a day hehehe
nakabili kasi ako ng peeler kaya masaya na akong makakain ng apple ng di tamad mode sa pag babalat hehehe
Led Day mamaya
Stay Fit, Keep Pumpin'
Some Legs and Lats Training
20:15 - 21:20
WU - Air Squat x15 x2, FS OlyBar x15 x3
FS
20kgs x15
30kgs x12x x2
40kgs x12 x3
50kgs x11
60kgs x7
60kgs x5
40kgs x9
Leg Extension
5 sets, 8-12 reps
Lying Leg Curl
5 sets, 12 reps
Underhand Pull Up
BDWT x15 x3
+20kgs x10 ( sa tingin not in FULL ROM pero na hit naman ung muscles )
+20kgs x8
+20kgs x8
Lat PullDown ( wide and close grip )
5 sets, 10-12reps
God pump sa quads at sa lats! Will post my recent photo pag di na masyado busy sa mundo ng mga hotelier!!
Happy New Year Guys!
#lastnight
#nopump
#notraining
#nodinner
#tired
#stress
#75kgs
Pero babawe ako mamaya
Hello PBB!!!! Welcome back sa ateng lahat!! Namiss ko tong site!
Kaya thankful parin talaga ako na kahit ganun eh nababawe ko sa training. Mahirap pala talaga mag diet apektado ang mood hehehe
Sa ngayon ang plan ko is maintain ko muna then gradually increase ng cals intake ko pero/sana ung mas maaayos at quality na food.
April 15, 2016
20:00 - 21:40
Back Day
WU - Dynamic Stretching
Deadlift
40kgs x15 x2
60kgs x15
80kgs x12 x2
100kgs x12
120kgs x8
130kgs x5 x2
140kgs x3
145kgs x Forced 1 rep na failed sigurado sa form
130kgs x5
100kgs x7
80kgs x5
40kgs x10
BB Rows
40kgs x15 x4
Chin / Pull Up
BDWT x12 x4
Lat Pull Down
5 sets, 8-12 reps
Cable Side Lateral Raise
4 sets, 12-15 reps
1 arm preacher curl
4 sets, 10-12 reps
Static Stretching
Flexing for 1 minute
ayun oh welcome Idol ok kundisyon mo ngayun ah? tambang mo ngaun?
Update lang sakin consistent pa rin naman sa training at struggle pa rin pg dating sa nutrition hehehe
Pero awa ng Diyos na uunti unti ko na.
Here's my current physique 8days out from Mr. Olympia 2016 Physique Division hahahahhaha
lupit sir! another inspiration hehehe
thank you pero malayong malayo pa sa katotohanan na gusto ko hahaha
Conrad Macao, Front Desk Conrad Club
wb boss eman.. lake na ah ayos
I wish nung kabataan ko nakapag work din ako sa mga finest 5 star jan sa pinas..