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...
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.
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
@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.
Comments
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...
171lbs ako sir
Hahaha kaninong name sir?
depende, pag middle aged, sumpungin
Sunday rest day:
Carb load day coz neighbors invited me out for dinner as in literally out sa kalsada hahaha.
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
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
eto boss baka makatulong
Dami whey 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
Salamat sa reference boss J !!
..........
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.
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
REST DAY
Dental check up
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!!!!!!!!!!!!!!!!!
I have the same dillema. So ibig sabihin kapag nagbuhat ako ng 7.5, meaning 15 na pala yung binubuhat ko? Hmm...
kung me timbangan jan sa gym, i'm sure meron, try mo lagay ung dumbell haha
dont mind the weigt, buhat lang ng buhat
Early morning Swim
6am to 8am
Sarap! pakiramda ko na boost pag tadtad ng taba lol
Freestyle. Backstroke. Butterfly (kuno lol)
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
Hehehe sa clubhouse lang namin sir troll
sarap sa double rice yan, sir..
paps paturo naman pano mag luto. adobo pa lang ang carry kong lutuin, minsan sablay pa sa lasa LOL