kehoe's Blackbook

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  • rtravino29rtravino29 Posts: 1,549
    all says to bulk then cut = eat more clean food

    more like clean bulk. ano yung clean food ? pinakuluang pagkain ? :P
    At dapat less than 1 hour. Sa routine ko na nakalista kulang ang 1 hr. Kahit mag SS pa ako.

    It usually take me 1 - 1.5 hours to be exact, depende sa body part, pag leg day ko, mas marami akong pahinga, minsan nga umaabot pa ko nang 2 hours, ( kung tatanungin mo ko kung bakit ganito katagal, maraming factors eg: mood, nutriotion , puyat ba ko etc. )

    wag masyadong ok ok sa training hours bro, just lift consistently
  • kehoekehoe Posts: 161C-Class
    Yung lahat po lasi ng makasulat sa kanan yan po ginagawa ko when i hit the gym ?

    Ang mali ko siguro is yung hindi ako tumitigil hanggang hindi ako nakakaramdam ng paghihina or feeling na drained na ako. Hehehe ?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    kehoe wrote:
    Bwahaha!
    Isa lang napansin sa oag back read ko for 2 days: all says to bulk then cut = eat more clean food then lift heavy and high intensity. At dapat less than 1 hour. Sa routine ko na nakalista kulang ang 1 hr. Kahit mag SS pa ako. /sob

    Tama observation mo, halos yan nga ang advice sa majority ng bago sa site at kahit sa mga old members. Majority din kasi sa kanila ay same ng gusto mo maachieve na physique. Siguro 90% din ng active and non active members dito ay less than 3years ang experience kaya most ng advice na nakukuha nila is about building the right foundation at hindi yung shortcut sa pagachieve ng goal nila :)

    Kaso sa 90% na yun, 1% lang ata ang nakikinig at ginagawa homework nila. So after a few months same questions and same problems ang shine-share nila dito.

    live&dieNATURAL

  • kehoekehoe Posts: 161C-Class
    kehoe wrote:
    Bwahaha!
    Isa lang napansin sa oag back read ko for 2 days: all says to bulk then cut = eat more clean food then lift heavy and high intensity. At dapat less than 1 hour. Sa routine ko na nakalista kulang ang 1 hr. Kahit mag SS pa ako. /sob

    Tama observation mo, halos yan nga ang advice sa majority ng bago sa site at kahit sa mga old members. Majority din kasi sa kanila ay same ng gusto mo maachieve na physique. Siguro 90% din ng active and non active members dito ay less than 3years ang experience kaya most ng advice na nakukuha nila is about building the right foundation at hindi yung shortcut sa pagachieve ng goal nila :)

    Kaso sa 90% na yun, 1% lang ata ang nakikinig at ginagawa homework nila. So after a few months same questions and same problems ang shine-share nila dito.

    Salamat, eto lagi nasa isip ko... hindi lang siya sa pagbubuhat nasa diet din siya. yan natutunan ko sa pagback read :) Tatandaan ko yang mga yan hehehe I'm still fixing my diet. :)
  • Emman1986Emman1986 Posts: 1,819B-Class
    kehoe wrote:
    Bwahaha!
    Isa lang napansin sa oag back read ko for 2 days: all says to bulk then cut = eat more clean food then lift heavy and high intensity. At dapat less than 1 hour. Sa routine ko na nakalista kulang ang 1 hr. Kahit mag SS pa ako. /sob

    Tama observation mo, halos yan nga ang advice sa majority ng bago sa site at kahit sa mga old members. Majority din kasi sa kanila ay same ng gusto mo maachieve na physique. Siguro 90% din ng active and non active members dito ay less than 3years ang experience kaya most ng advice na nakukuha nila is about building the right foundation at hindi yung shortcut sa pagachieve ng goal nila :)

    Kaso sa 90% na yun, 1% lang ata ang nakikinig at ginagawa homework nila. So after a few months same questions and same problems ang shine-share nila dito.



    hihihi :lol
  • kehoekehoe Posts: 161C-Class
    Yung 1g/lbs is that per meal or for the entire day?
  • kehoekehoe Posts: 161C-Class
    Workout routine this afternoon: 08/07/2014

    Squat:
    110 x 8 x 4 sets << ayoko pa muna itaas ang weight kasi takot pa akong sumemplang last time 1 tried 150 lbs x 8 x 4 sets then nung pauwi na ako habang tumatawid ako sa crossing ng pasay road (sa mismong gitna while nakahinto ang lahat ng sasakyan) sumemplang ako (nakatingin lahat gusto kong ibaon sarili ko sa lupa) tapos nung patawid ako from SM Makati to Glorieta sumemplang ako then pag sakay ko sa elevator sumemplang ulit ako buti 4 steps lang ang nilaglag ko hehehe (all happened the same day)

    Deadlift:
    110 x 6 x 2 sets
    130 x 5 x 2 sets
    150 x 2 x 2 sets

    Dumbbell thrust lunges Left : 35lbs x 2 DB
    8 x 3 sets

    Dumbbell thrust lunges Right: 35lbs x 2 DB
    8 x 3 sets

    Dumbbell Bench Press 35 lbs x 6 x 4 sets ss with Overhead Bench Press 30 lbs x 6 x 4 sets

    Inclined Bench Press 30 x 6 x 4 sets

    (at yung sa for calf na lalagyan mo ng plate yung sa unahan tapos i lilift ng calves mo - di ko alam tawag sorry)

    40 lbs x 8 reps
    60 lbs x 8 reps
    80 lbs x 4 reps (tapos nag cramps na)

    Seated Dumbbell Military Press 35 lbs x 6 x 4 sets ss with Lat Pull Down 80 lbs x 8 then 90 lbs x 6 then 100 lbs x 4

    Tabata Elliptical HIIT level 9 incline 9 full run for 20 secs walk for 20 secs until mag 10 minutes.

    post work out meal: walang option 1 can century tuna flakes in veg oil (removed oil + 2 crashed Oat skyflakes pinag sama ko) then I gulped 500 mL of Non Fat Milk

    after an hour and a half tulog!
  • LazarLazar Posts: 565
    Panong semplang to? Yung tipong parang bumibigay yung tuhod mo?
  • bokehbokeh Posts: 394
    @kehoe baka nangangatog tuhod mo kaya ka sumemplang, ganyan nararamdaman ko dati noong nag ssquats pa ako
    post work out meal: walang option 1 can century tuna flakes in veg oil (removed oil + 2 crashed Oat skyflakes pinag sama ko)

    pulutan to ah. :D
  • kehoekehoe Posts: 161C-Class
    bokeh wrote:
    @kehoe baka nangangatog tuhod mo kaya ka sumemplang, ganyan nararamdaman ko dati noong nag ssquats pa ako
    post work out meal: walang option 1 can century tuna flakes in veg oil (removed oil + 2 crashed Oat skyflakes pinag sama ko)

    pulutan to ah. :D

    Gusto ko nga sabayan ng alak kaso sa ofc ko kinain hehehe :lol@bokeh hindi pa nangangatog ganun talaga yata pag leg day hirap umupo at maglakad hehehe
  • bokehbokeh Posts: 394
    @kehoe minsan pag leg day ako at nung nag ssquats pa ako, after ko mag gym, parang nauuna katawan ko at nahuhuli yung binti ko habang naglalakad. :)
  • kehoekehoe Posts: 161C-Class
    @bokeh ganyan din feeling ko! minsan naman bumibigay yung hita ko para akong lampa-yatot hehehe
  • bokehbokeh Posts: 394
    @kehoe haha kaya ngayon di ko na nararanasan yan kasi di na ako nagssquats hehe. Di ako piki, disabled ako dahil sa injury ko :))
  • kehoekehoe Posts: 161C-Class
    bokeh wrote:
    @kehoe haha kaya ngayon di ko na nararanasan yan kasi di na ako nagssquats hehe. Di ako piki, disabled ako dahil sa injury ko :))

    pero nag OHP ka, dun ako nahihirapan hehehe :arghh:
  • bokehbokeh Posts: 394
    kehoe wrote:
    bokeh wrote:
    @kehoe haha kaya ngayon di ko na nararanasan yan kasi di na ako nagssquats hehe. Di ako piki, disabled ako dahil sa injury ko :))

    pero nag OHP ka, dun ako nahihirapan hehehe :arghh:

    ahaha oo dyan ako nag stall eh, 27.5kg palang yan.=(
  • kehoekehoe Posts: 161C-Class
    @Lazar ang nararamdan kong bumibigay is yung rectus femoris muscle parang kakagat siya tapos biglang bibigay... Yun semplang ang labas.
  • kehoekehoe Posts: 161C-Class
    08/12/2014

    Gold's Gym Intercon Hotel (Makati)

    WO 5x5 (Yes binago ko!)

    Squat
    88 lbs x 5
    130 lbs x 5
    130 lbs x 5
    130 lbs x 5
    130 lbs x 5

    Deadlift
    155 lbs x 5

    DB Bench Press
    35 lbs (2x) x 5
    40 lbs (2x) x5
    40 lbs (2x) x5
    40 lbs (2x) x5
    40 lbs (2x) x4
    40 lbs (2x) x2

    Box Squat (weighted)
    50 lbs x 5
    60 lbs x 5
    60 lbs x 5
    60 lbs x 5
    60 lbs x 5

    Seated DB Bench Press
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5

    Then cardio for 10 minutes
    1 minute Max speed (11.5) incline 5.0
    1 minute rest
    (cycle) until it reach 10 minutes total

    I'm scared sa barbell bench press di ko pa ma lift ng sabay na pantay heheheQuestion ko is:

    May dapat ba ako idagdag sa WO A na ito?

    WO B ko will be:

    Squat
    OHP
    Deadlift
    Box Squat
    Pull ups (supported going up - unsupported going down)

    Then cardio for 10 minutes
    1 minute Max speed (11.5) incline 5.0
    1 minute rest
    (cycle) until it reach 10 minutes total
  • rtravino29rtravino29 Posts: 1,549
    Seated DB Bench Press
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5

    bro, pardon my ignorance pero pano yung seated dumbbell bench press? hehe!

    tapos superset with bicep curl then superset with hammer curl?
  • kehoekehoe Posts: 161C-Class
    rtravino29 wrote:
    Seated DB Bench Press
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
    30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5

    bro, pardon my ignorance pero pano yung seated dumbbell bench press? hehe!

    tapos superset with bicep curl then superset with hammer curl?

    waaaa Bench pala nalagay ko hehehe Seated DB "Shoulder" Press dapat :unhappy:

    after 5 Seated DB Shoulder Press tuloy kaagad sa bicep curl na 5 then after nun hammer 5 walang rest (rest lang pag natapos na yung 5 seated shoulder press, 5 bicep curl (concentrated) at hammer curls) :)kaso pinapatanggal sa akin ito. dapat daw Seated DB Shoulder Press na lang or Row.
  • kehoekehoe Posts: 161C-Class
    08/14/2014
    ALL are in lbs (not including bar weight)

    Pause Squat
    110 x 5
    130 x 5
    130 x 5 (nanigas yung kaliwang hita ko)
    110 x 5
    110 x 5

    Barbell OHP (kakahiya)
    45 x 5
    22 x 5
    22 x 5
    22 x 5
    22 x 5

    Deadlift
    180 x 5

    Box Squat (weighted)

    65 x 5
    65 x 5
    65 x 5
    65 x 5
    65 x 5

    DB Row L & R

    45 x 5
    50 x 5
    50 x 5
    50 x 5
    50 x 5

    Then cardio for 10 minutes (treadmill and elliptical)
    1 minute Max speed (11.5) incline 5.0
    1 minute rest
    (cycle) until it reach 10 minutes total
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