Best Recent Content

  • My Road to a Healthy Lifestyle

    You might also wanna try usana supplements .im not into promoting or selling products.this is just based on my experience since im taking it.and it so effective compared to all the supplements that ive tried .you can check my legit seller.or you can also do your own free health assessment depending on your needs
    https://12223547.usana.com they also offer retail for a minimum of 250 php purchase free shipping just email at jodieshaniagonzales@gmail.com
  • DV

    Bagong routine..

    Monday: LEGS A
    Squat
    Leg extension curl
    Hamstring curl

    Tuesday:DELTOIDS and TRICEPS
    DB rear delt
    Overhead press
    Behind the neck press
    Side lateral raise
    Lying skull crushers

    Wednesday: Recover

    Thursday: CHEST and BACK A
    Incline Bench press
    DB Flyes
    DB Pull over
    Lat pull down/Pull up

    (palit every week)

    CHEST and BACK B
    Flat bench press
    DB flyes
    One arm DB row
    Seated row

    Friday: LEGS B
    Sumo Deadlift
    Leg press
    DB Lunges

    Saturday: ARMS and ABS? lol
    Lying skull crushers
    Tri Kickback/Push down
    Bicep curl
    Hammer Curl
    Hanging Leg/knee raise

    Sunday: Recover

  • "Great things take time"

    eto na muna sir @pandoy nyahaha, saka nalang yung walang shirt kasi #teamnoabs pa sa ngayon haha

  • DV

    Padaan..padaan uli..


  • DV

    @t4g4y said:
    wow ripped sir ah, nice quads!

    quads day every day hehe joke sir. thanks

  • DV

    wow ripped sir ah, nice quads!

  • Starting all over again

    @Syndicate said:
    My current schedule is 2am to 11am. Baka magbago pa yan at maging 4x11 ako. I'd like to consider adding Acetyl L-carnitine to my supplements kasi need ko and I was just wondering if meron sa inyo nakagamit nito at nagkakaroon ng fishy odor pag pinapawisan. Planning to replace Fish oil with Acetyl L carnitine and magpopost ako ng pics soon*

    ok so 2am - 11am. Just choose the perfect time for you para magbuhat. Maybe sa afternoon. Agree sa fish oil amoy alcohol at nakakainis. Use krill oil instead. Way better than fish oil

  • DV

    Padaan..padaan uli..


  • JAZONE 3.0

    June 19

    Early Morning weigh-in after bathroom:
    71.95 kg

    Exercise:

    GSLP

    Overhead Press 90 LBS
    2x5
    1x5
    Increase by 5 lbs next session

    Squats 205 lbs
    1x5
    1x4
    1x3
    Deload to 185 lbs next session

    Shoulder Press 2x8-10(RPT style)
    1x10 30
    1x11 25
    Increase weight next session

    Barbell Shrugs 2x8-10(RPT style)
    1x10 95 lbs
    1x11 90 lbs
    Increase weight next session

    Side Lateral Raise 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Front Dumbbell Raises 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Rear Delt Fly 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Fasting:
    Leangains Day 147

    Last meal yesterday: 9 pm

    First meal today: 11 am

    fed training

    Last meal today: 8:30 pm

    Note:
    Nadissapoint ako sa sarili ko today sa squat. Tagal ko nagwork para makabalik sa 205. Nagawa ko yung first set na 5 reps tuwang tuwa ako kasi parang 3 weeks ako dati stuck sa 205 na puro 3 reps lang dati nung RPT. Then nung second set pagdating sa 4th set nagduda ako sa sarili ko at bigla nanlamig yung katawan ko kaya hindi ko nahit yung 5th rep. Ayan tuloy babalik ako sa 185 lbs sa friday. Hindi ako dapat nagduda na kaya ko yung last rep. Nagdagdag pala ako front dumbbell raises today kasi last workday so madami time kaya nagdagdag ako ng new exercise.

  • The "Badass" Blueprint (IN THE TRENCHES)

    May 9, 2016
    Duration 11:15-12:45pm

    Stretching10 minutes
    Abdominal Circuit 15 minutes
    -Cable Crunches 100lbs x 3 sets AMRAP
    -Side Cable Crunches 60lbs per side x 1 set AMRAP
    -Side Bends 45 lbs x 2 sets per side AMRAP
    -Hip Raises+20lbs x 3 sets AMRAP
    -Incline Board Leg Riases x 3 sets AMRAP
    -Swissball Jacknife 2 sets AMRAP

    Superset: Incline Iso Press and Assisted Tbar Rows (wide grip)
    120lbs x 20 /85lbs x 15
    160lbs x 20 / 85lbs x 15
    190lbs x 15 / 100lbs x 12
    230lbs x 15 / 100lbs x 12
    250lbs x 10 / 115lbs x 10

    Superset: Flat Iso Press and Assisted Tbar Rows (neutral grip)
    200lbs x 15 / 130lbs x 8 ( 2 sets)

    Iso Shoulder Press
    140lbs x 15
    160lbs x 15
    180lbs x 12

    Cable Crossover
    70lbs per side x 15 x 2

    Vbar Pulldowns
    160lbs x 15
    180lbs x 12

    Rear Delt Rows 85lbs x 1 set to failure
    Facepulls 80lbs x 3 sets AMRAP
    Side Raises 20lbs each x 3 sets AMRAP
    Front Raises 20lbs each x 3 sets AMRAP

    Bihira ako maglog ng abdominal exercises kasi masyado madami sets or exercises ginagawa ko. For reference lang, yan yung usual pero pag seryosohang ab workout may dragon flags, toes to bar at madaming hanging leg raise variations. Kung hindi ka pinalad ng magandang genetics kagaya ng mga ectomorph na pinanganak na may abs kelangan bugbugan din yung training sa abdominals. Napansin ko masyadong chill yung ab exercises ng mga gifted kaya madami nalilinlang na ganun lang dapat ang pag train sa abs. Hindi naman kelangan ibuhos lahat ng lakas para magka-abs pero dapat aware ka sa genetic make up mo. Kung hindi ka gifted sorry ka nalang kelangan mo mageffort ng todo. LOL