Small Man Wiji

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  • SmallWIJISmallWIJI Posts: 742B-Class
    Sir Core, Salamat sa pagbisita sa journal ko hehe! malabong maging phil heath hehe!
  • CoreCore Posts: 2,508B-Class
    SmallWIJI wrote:
    'di malabong maging phil heath hehe!

    No one's stopping you to become one, except you.
    allen101 wrote:
    Kung ngayon pa lang lalagyan ko ng limit sarili ko siguradong di
    Ko maabot goals ko. Hindi ako yung tipo ng tao na pipiliin yung physique ni alon dahil mukang yun yung mas mas possible.
    Why settle for less when you can have the best?
    Dare to dream. Believe to achieve.

    Just be the best you can be!
  • SmallWIJISmallWIJI Posts: 742B-Class
    Core wrote:
    SmallWIJI wrote:
    'di malabong maging phil heath hehe!

    No one's stopping you to become one, except you.
    allen101 wrote:
    Kung ngayon pa lang lalagyan ko ng limit sarili ko siguradong di
    Ko maabot goals ko. Hindi ako yung tipo ng tao na pipiliin yung physique ni alon dahil mukang yun yung mas mas possible.
    Why settle for less when you can have the best?
    Dare to dream. Believe to achieve.

    Just be the best you can be!

    Thanks dito sir core pinapalakas mo loob ko. tuloy tuloy lang at makakamit naten ang tagumpay! kampai!! cheers
  • SmallWIJISmallWIJI Posts: 742B-Class
    Fitness GYM Kings ville
    July 26, 2014

    Pull ups set 1 8reps
    Pull ups set 2 6reps
    Pull ups set 3 3 reps
    Dips BW set 1 15 reps
    Dips BW set 2 10 reps
    Dips BW set 3 8 reps

    CHEST
    Incline DB press 35lbs each dumbbell 15 reps
    Incline DB press 40lbs each dumbbell 15 reps
    Incline DB press 45lbs each dumbbell 15 reps
    Incline DB press 50lbs each dumbbell 10 reps
    Flat DB press 40lbs each dumbbell 15 reps
    Flat DB press 45lbs each dumbbell 15 reps
    Flat DB press 50lbs each dumbbell 15 reps
    Decline BB press 50lbs 30 reps set 3

    TRICEP
    Overhand tricep extension 40 lbs 30 reps 3 sets
    Tricep Push Down: 70 / 90 / 120 15reps

    BICEP
    Alternate curl 30lbs 20 reps 3 sets
    Hammer 40lbs 20 reps 3 sets

    LEGS
    Calf Raise: 160lbs
    Leg curl: 50lbs
    Leg Press: 230lbs 6 sets 15 reps
    Done!
    Bilis ko mapagod haha! umuwi agad ako.
  • SmallWIJISmallWIJI Posts: 742B-Class
    waaah! sakit ng katawan ko nasobrahan ata ako kahapon ng workout! napabuhat ako ng mabigat dahil may nagturo samen na bodybuilder + GYM instructor sa Saudi(balik bayan). sakit buong katawan ko ito ata ung DOMS na tinatawag.

    Great workout kahapon sa sobrang dami ng workout ko hindi ka na maalala haha! super pain upper back ko saka shoulder tpos legs din.

    Almost 4.5hrs ata ako nagworkout nun dalawa kami tinuruan ung isang kasama ko matangkad halos hindi na makalakad at makauwi ng bahay haha!

    sa friday daw ulit or sat! :lol
  • bokehbokeh Posts: 394
    Parang hazing ba bro? Hehe

    Ayos may PT ka na.
  • SmallWIJISmallWIJI Posts: 742B-Class
    Naku Bro, parang ganun na nga lalo un kapag last rep mo na tutulungan kapa for another reps kaya masarap na masakit haha!

    Balik bayan lang siya kakauwi lang galing saudi siguro next month balik ulet nun sa saudi.

    Malaking tulong na un atleast may natutunan kami kahit papano hehe!
  • bokehbokeh Posts: 394
    Ayus yan bro, dagdag motivation/inspiration at perspiration hehe.

    Iba talaga pag may nagpupush sayo.
  • Emman1986Emman1986 Posts: 1,819B-Class
    middle east galing so mala big ramy yan! hehehe
    ok lang yan ganyang sinasagad minsan kasi aminin naten minsan sa training naten may araw na di naten nabibigay best naten
    kaya pag may time, sagd sagadin na hehehe
  • SmallWIJISmallWIJI Posts: 742B-Class
    MONDAY TRAFFIC!

    Aga ko nagising tapos traffic may aksidente sa c5 aabuting ng 4hrs ang byahe due to heavy traffic :banghead:.. wag nalang uwi nalng ako mag GYM nalang ako :arghh:

    Aug 2, 2014
    Chest, shoulder, traps,
    Aug 3, 2014
    legs

    Mamaya dahil absent sa trabaho dahil sa super duper hyper duper traffic hitting ako back, amrs
  • rtravino29rtravino29 Posts: 1,549
    Nabalitaan mo rin to, taenang truck daw,literal na nakaharang daw sa highway. Lol!
  • SmallWIJISmallWIJI Posts: 742B-Class
    Oo bro, ang haba ng pila dito sa terminal ng antipolo 1.5hrs walng unit ng van na dumadating super traffic daw. kaya ayun umuwi nalng ako. pati ung mga papasok sa work papuntang ortigas umuwi nalng din haha!

    sabi nila truck daw na may karga na buhangin ata tpos may mga nadamay na mga sasakyan 1 patay daw.
  • SmallWIJISmallWIJI Posts: 742B-Class
    Current Weight 150-152lbs

    Back WO

    Pull ups (Front Chin-up)

    Wide grip overhand pulldown

    Narrow grip underhand pulldown

    Seated Row

    One arm dumbbell row

    T-bar Row

    Bicep

    Alternate curl seated

    Hammer

    Ang Hina ko sa pull workout .

    Napanood niyo naba ang part 2 ni paolo B? :lol

    16+mins
  • dimzon03dimzon03 Posts: 1,524A-Class
    ^ baka kaya ka nanghina dahil sa napanood mo...hehehe:P
  • SmallWIJISmallWIJI Posts: 742B-Class
    hindi bro, kagabi ako nag workout tapos now ko lang napanood haha! malupitan eh haha!
  • dimzon03dimzon03 Posts: 1,524A-Class
    hahaha joke lang bro:P
  • SmallWIJISmallWIJI Posts: 742B-Class
    napanood mo narin ba bro? haha!
  • RayKriegRayKrieg Posts: 577C-Class
    Bro, may part 2 na ba? Pa pm naman link thanks hahaha :)))
  • dimzon03dimzon03 Posts: 1,524A-Class
    @Wiji

    bro hindi ko napapanuod maski yung part 1 heheh... tsaka nalang pag may time :blush:
  • SmallWIJISmallWIJI Posts: 742B-Class
    Legs

    First time ko mag Squat dahil may nag guide samin kahapon.
    Squat(ass to grass) 80lbsx15 3

    Gusto ko pa sana dagdagan ng bigat kaso fist time ko palang baka mabigla at mainjury pa sa Friday naman ulit. Tapos ung Squat rack alanganin kasi maiksi ung bar hirap I rack.

    Leg Ext 60lbsx10 3
    Leg Curl 50lbsx10 3
    Leg Press 320lbsx10 3 (Na Break ko na ung 250lbs last 2 weeks)

    Chest

    Pyramid
    BP Incline 50lbs,60,70,80,90,100,120 x 10 1
    BP flat 70,80,90,100,120,140 x10 1 (Na break ko na ung 120 last 2 weeks)
    DB incline 35lbs each hand , 40,45,50lbs x 10 1
    DB Flat 35lbs each hand , 40,45,50lbs x 10 1 (hangang 50lbs lang and DB sa GYM next month pa mag upgrade).
    DB Fly Incline 30lbs each hand x 10 1

    Tri
    Dips BW x 10 3
    One hand ext 20lbs x 20 3
    overhead extensions 50lbs x 20 3
    Cable push down IDK weights
    Rope IDK weight
    Done!

    7 months in bodybuilding na pala ako 150-152 lbs :)

    Mukhang mahahawa ako sa ubo ng mga ka officemates ko ah? Badtrip kati lalamunan ko tpos parang may namumuo na plema
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