Donnie Yen Wanna be :-)

245

Comments

  • PainKillerPainKiller Posts: 165

    Feb. 3, 2017

    Day 10 of IF

    Restday :smile:

    Meal:

  • PainKillerPainKiller Posts: 165

    Feb. 4, 2017

    Day 11 of IF

    Chest and bicep

    4 sets
    Bench press - 8 x 110lbs max
    Inclined press - 6 x 75lbs max
    DB flys flat bench
    Cable crossover

    4 sets
    close grip pull ups
    Inclined DB bicep curl
    BB hammer curl
    DB concentration curl

    abs

    Meal:

  • PainKillerPainKiller Posts: 165

    Feb. 5, 2017

    Day 12 of IF

    Restday / Cheat day :-1:

  • PainKillerPainKiller Posts: 165
    edited February 2017

    Feb. 6, 2017

    Day 13 of IF

    Back / Triceps

    4 sets

    Deadlift - 7 x 170lbs max last set
    Lat pull down front and back - 8 x 90lbs max
    one hand DB row - 10 x 60lbs max

    4 sets

    Triceps dips - 12,12,12,10 x BW
    Standing DB triceps extension - 20lbs max
    Rope pull down - 8 x 60lbs max

    Abs

    Post edited by PainKiller on
  • PainKillerPainKiller Posts: 165

    Feb.7,2017

    Day 14 of IF

    restday

  • t4g4yt4g4y Posts: 1,944

    wow consistent paps ah, good luck.

  • PainKillerPainKiller Posts: 165

    Feb. 8, 2017

    Day 15 of IF

    Shoulder / Bicep

    Fasted WO

    OH BB press - 60lbs
    Seated DB press - 30lbs
    seated rear delt raise
    EZ bar upright BB row

    EZ bar wide grip curl
    DB concentration
    Standing alternating DB curl

    ABS

  • PainKillerPainKiller Posts: 165

    @t4g4y said:
    wow consistent paps ah, good luck.

    thanks sir. kahit umpisa pa lang ang lahat. mahaba habang lakbayin pa :blush:

  • t4g4yt4g4y Posts: 1,944

    uu naman, alam ko kaya mo yan! tuloy tuloy lang hanggang sa ma abot ang pangarap na katawan lol. Tiwala lang!

  • PainKillerPainKiller Posts: 165

    Feb. 9, 2017

    Day 16 of IF

    Restday

  • PainKillerPainKiller Posts: 165

    Feb. 10, 2017

    Day 17 of IF

    Legs and biceps

    Squat
    Leg press
    Seated leg curl
    Seated calf raise

    supersets

    EZ bar bicep curl
    hammer curl
    concentration

    abs

  • PainKillerPainKiller Posts: 165

    Feb. 11, 2017

    Day 18 of IF

    Chest and Triceps

    Bench press 110lbs
    Inclined press 80lbs
    Declined press 90lbs
    Cable crossover

    Triceps

  • PainKillerPainKiller Posts: 165

    Feb. 12, 2017

    Day 19 of IF

    Restday

  • PainKillerPainKiller Posts: 165

    Feb. 13, 2017

    Day 20 of IF

    fasted WO

    Bench press = 120lbs x 3 max
    OHP = 70lbs x 4 max
    Flat DB press = 40lbs x10
    DB flyes =30lbs x 10
    Side raises
    Incline skulls = 30lbs x 12
    Pushdown = 40lbs x 12

  • PainKillerPainKiller Posts: 165

    Feb. 14, 2017

    Day 21 of IF

    fasted WO / 3 hrs sleep (graveyard shift kasi hehe)

    Pull ups 5x5 BW
    T-bar row 85lbs max
    reverse pull down 90lbs
    Rear-delt fly
    Shrugs machine 170lbs
    BB curl 40lbs
    Inline Hammer curl 20lbs

    solved na valentines day

  • PainKillerPainKiller Posts: 165

    Feb. 15, 2017

    Day 22 of IF

    Restday

  • PainKillerPainKiller Posts: 165

    Feb. 16, 2017

    Day 23 of IF

    Fasted WO

    Squat 5 x 130lbs
    Leg press - 240lbs
    Stiff legged DL - 110lbs
    Calf press on leg press Machine - 240lbs
    Seated calf raise - 50lbs
    Ab roller
    Cable crunch 100lbs

  • PainKillerPainKiller Posts: 165
    Feb. 17, 2017

    Day 24 of IF

    Restday
  • PainKillerPainKiller Posts: 165
    edited February 2017
    Feb. 18, 2017

    Day 25 of IF

    Incline bb press - 90lbs max
    Incline db press - 40lbs ea. Max
    DB shoulder press - 30lbs
    lower cable flyes
    cable side raises
    dips
    db overhead

    Post edited by PainKiller on
  • t4g4yt4g4y Posts: 1,944
    keep it up bro
  • PainKillerPainKiller Posts: 165
    Thanks sir. I just keep going no matter what :blush:
  • PainKillerPainKiller Posts: 165
    Feb. 19, 2017

    Day 26 of IF

    Deadlift - 180lbs max
    Bb row - 120lbs max
    Pulldown - 100lbs
    Dumbbell row - 60lbs
    Facepull
    Preacher
    Reverse bb curl 40lbs
  • PainKillerPainKiller Posts: 165

    Feb. 20, 2017

    Day 27 of IF

    Restday

  • PainKillerPainKiller Posts: 165

    Feb. 21, 2017

    Day 28 of IF

    Full Squat - 100lbs, Half squat 150lbs
    Lunges
    Glute-Ham Raises
    Leg Extensions
    Seated Calf Raise
    Calf Raise using Leg press machine
    Leg Raises
    Weighted Crunch
    Side Twist

    malapit na pala mag 1 month since nag start ako ng IF. hanep hehe :wink:

  • t4g4yt4g4y Posts: 1,944

    wow consistent ang IF mo papi? how about weekends?

  • DagitabDagitab Posts: 22

    @PainKiller said:

    Matanong lang o: anong app 'to?

  • PainKillerPainKiller Posts: 165
    t4g4y wrote: »
    wow consistent ang IF mo papi? how about weekends?

    Deretso pa din sir kahit weekends,medyo na eenjoy ko na din hehe.
    Dagitab wrote: »
    @PainKiller said:







    Matanong lang o: anong app 'to?

    Myfitnesspal sa computer sir
  • DagitabDagitab Posts: 22

    @PainKiller said:
    Myfitnesspal sa computer sir

    Thanks. I'll look for it na.

  • PainKillerPainKiller Posts: 165

    Feb. 22, 2017

    Day 29 of IF

    Restday

  • PainKillerPainKiller Posts: 165

    Feb. 23, 2017

    Day 30 of IF

    Paused Bench 5x5 = 120lbs x 5 max
    OHP 3x5 = 70lbs x 3 max
    Flat DB Press 3x8-12 = 50lbs x 10 w/ spotter
    DB Flyes 3x10-12 = 30lbs x 12
    Side Raises 3x8-12 = 10lbs x 12
    Incline Skulls 3x8-10 = 40lbs x 12
    Pushdown 3x10-12 = 60lbs x 10

    pictures after 30 days of IF

    Starting weight before IF = 150 to 154lbs
    Current weight = 144 to 146lbs








    Mga master any comment or advice will be appreciated. thanks. Godbless.

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