sergieee
sergieee
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wo back 2 days ago. Pullups BW x9, x6, x4, x 3 DL 245 x 5 | 3 sets Tbar plate load machine 100x8-10 | 3 sets cable row 110x9 | 3 sets reverse grip lat pull 110x 8-10 | 2 sets kabilang kamay ko na din may masakit. specifically metacarpal ng thumb. …
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bro assgelo. pano naman kung wrist pain pero hindi sa may buto. nakuha ko after heavy chest, mali ata hand placement. masakit lang siya pag tinutukod. nung isang araw lang to. yelohan ko lang?
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WO last sunday Legs (bar weight not included, maliit kasi yung bar hindi OB) Squat WU 50x10 130x7 140x6 (w/ spot alalay lang, wala halos tulong) 140x6 (w/ spot alalay lang, wala halos tulong) Leg press 380x8 400x6 400x6 Leg extension plate loadi…
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congrats sir!
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(Quote) puro fats nga ata to sir haha pero update ako pic asap. UPDATE. nagrestock ako ng supplements at papicture kay idol! 1,600 pm7 1150 dymatize 600 fishoil (Image)
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up linis agiw. body stats: sitting around 155-158lbs (with some belly fat) 5'3 lifting stats: (all using LBS plates, no spotter) SQUATS 145 x 6 x 3 sets BP 125 x 5-8 x 3 sets DL 245 x 4-6 x 3 sets MP 85 x 5 x 3sets Leg press 380 x 5-8 x 3sets pla…
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mga idol pa price check ng xtend and on creatine thanks!
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any guess what's the best weight for 5'3lbs? mala aesthetics lang parang jeff seid or marc fitt. im weighing 147-148 right now. di ko lang alam what weight ako magsstart cut.
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pwede manood sir milk?
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chineck ko ulit mga foods ko kasi parang kulang.. saan kayo nagssearch ng food nutri facts? ie. myfitnesspal, caloriecount
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kuya di mo ko tinext haha @milksworth
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sir may pic kayo? no homo gusto ko lang makita build medyo magkalapit tayo ng height eh. hehe
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(Quote) ayan pala sir. sensya kakabalik lang kalimot na tawag. haha
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sa proj 8 yan kuya milk kahapon. yung legs. kanina nasa mascu ulit ako. 7:30 ata yun. anyway update sa shoulders... sitting mp (yung bar sa mascu na gamit) 20x10 30x8 30x8 mp na machine (di ko alam twag) 70x8 70x6 70x7 leaning DB side raise (ew…
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hina ko magsquat... squats 20x10 50x10 50x8 leg press 90 x 10 130 x 10 160 x 10 180 x 10 leg curl 25x10 50x 10 75x8-10 100x6 calf raise 50 x 10 100 x 10 150 x 10 200 x 8 ewan ko kung may sira lang mga gamit dito o ano. basta yung pounds yan tal…
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Sir ako rin kakabalik lang last week. Sa buhat, sa 1st wk tanchahin mo muna and alalahanin ulit yung correct form. The next week all out ulit. Sa diet ok na yung 500 surplus para di ka mabigla.
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mascu. kanina sabi ni kuya jerry andun ka nung hapon. haha gabi na ko nakapag gym ka. tinext kita ah. txt ka pag punta ka mascu :sport:kanina. wala db pullover, nood kasi pba :duh: Lat Wide pulldown WU 40x12 70x10 90x8 90x6 Lat close grip pull do…
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2nd time mag chest. kahit papano confident na sa form. Incline 20x10 40x8 60x6 60x6 Decline 20x10 40x6 40x6 40x5 Flat 20x10 40x7 40x6 50x5 Chest press machine 30x10 50x8 50x7 50x5 Flyes 10x10 10x9 10x10 Pec deck 20 x 10 30 x 9 30 x 7
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(Quote) im doing it wrong ata sir. yung 45mins-1hr lang nasusunod. minsan di ako nagwwarm up. at umaabot ng 10 reps. nxt wk pilitin baguhin :blush:
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wo kahapon ito lang medyo takot mag doms sa legs. squats 20lbsx12 50x8 50x8 50x6 pangit form DL 20lbsx12 50x10 60x8-10 70x8-10 Leg press 30x12 80x10 100x10 130x10 yung kanina naman shoulders... MP 30x10 50x8 50x6 side db raise 10x12 20x10 20x1…
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ito nag pm ako kay sir monch kung paano ako makakabalik ng maayos sa bb.. try ko naman max-OT modified by sir @monching_11 ito ginawa ko pakicorrect nalang kung tama ako haha back day Lat Wide pulldown 40x12 60x10 70x6-10 80x6-10 Lat close grip…
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pm7 users, san po nakikita yung expiry date natin. meron kasi ako dito, june 2012 ko pa ito binli. pero ininom ko kahapon wala naman nangyari haha
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sino na po nagbebenta ngayon ng pm7? dati kasi kay sir mighty ako kumukuha. tia!
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(Quote) maraming salamt sir :yahoo: ayos yan app na yan detailed. na minus na sa maintenance ko yang figures na yan diba? hay salamat malilista ko na kakainin ko. sa food chart naman ano gamit niyo pang measure http://www.myfitnesspal.com/food/cal…
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@badass_vinch sir ano macro-nutri ratio nyan? :) and ilan total cals. gusto ko kasi sana mameet yung target para maayos ko yung meal plan ko. bara bara kain kasi ako ngayon.
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kuya milk pa pm number mo sakin. sama ako next time at kung kelan ka mapapasyal mascu. nag ggym hopping muna ko ngyon eh. haha
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(Quote) pa up lang po.. confused lang.
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sir ito po yung ginamit ko na pang compute http://pinoybodybuilding.com/Thread-Computing-Your-Macro-nutrient-Partitioning-Carbohydrates-Protein-Fat 2500 po yung maintenance ko (ata?) pero gusto ko malose beer belly. so nag minus ako 500. 30-50-20…
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sige sisingit ko yan sa breakfast :D yes sir core! picturan ko nalang tom yung bar. tnx boss