NO GYM! N8ta!! Unavailable kasi nilagyan ng mga basot pinggan ng mga nag cater sa seseminar sa kabilang room hassle!
Kuya lagi naman nila ginagawa yan lalo na pa may seninar. Haha kainis nga yan lagi ko na experience yan pag nag gym ako dati jan haha
Uu nga eh, ok lang kasi dati dahil araw araw ako nag ggym kaya ok lang na minsan unavailable ang gym natin, eh ngayong MWF na ang bagong program ko hassle na kasi nabawan ng isang araw ang wo hehehe
Pinilit ko lang kahit mahina katawan ko due to diarrhea (I know mali hehe), pero na guiguilty kasi ako pero di ko na ginawa ang calf raises na last part ng workout. Nag shower nalang, bumalik sa area at natulog habang may 30 minutes pa remaining bago mag end ang lunch break.
@t4g4y hindi ba na sikip at yung parang na ngininig ab mo sa superset ab workout? ako kasi kapag matagal walang ab workout ilang 2 set pa lang ganun na nararamdaman ko,at kapag matagal na wala na pero kapag sinupuerset ko andun n nmn at parang hinihila rin pataas lol kya minsan ayoko mag ab workout pero kailangan
Those who stay will be CHAMPIONS..Stay natty til I can..lol
@TryandTry101 said: @t4g4y hindi ba na sikip at yung parang na ngininig ab mo sa superset ab workout? ako kasi kapag matagal walang ab workout ilang 2 set pa lang ganun na nararamdaman ko,at kapag matagal na wala na pero kapag sinupuerset ko andun n nmn at parang hinihila rin pataas lol kya minsan ayoko mag ab workout pero kailangan
hindi naman paps @TryandTry101 , usually cable crunch, double crunches with dumbbell, hanging bent knee leg raises
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work , dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work , dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.
Comments
Kuya lagi naman nila ginagawa yan lalo na pa may seninar. Haha kainis nga yan lagi ko na experience yan pag nag gym ako dati jan haha
Uu nga eh, ok lang kasi dati dahil araw araw ako nag ggym kaya ok lang na minsan unavailable ang gym natin, eh ngayong MWF na ang bagong program ko hassle na kasi nabawan ng isang araw ang wo hehehe
August 7, 2017 Monday
FASTED Workout *Intermittent Fasting
WOD
Workout A
5 minute warm up
Bench press
warm up set: 30kg 12 reps
4sets
working set1 and 2: 50kg/60kg 8 reps
working set 3 and 4: 65kg 6 reps
Overhead press
DB
17kg each 3 sets of 12/10/8 reps
Triceps pushdown
50kg - 3 sets of 8/10/7 reps
Abs (superset two exercises)
3 sets supersets
Cable crunch 20 reps
Hanging Leg raises 12 reps
Calves
3 sets of 15-20 reps
Smith machine standing calf raise
hehe ramdam ang decline ng strength pag fasted
Done!
August 8, 2017
REST DAY
August 9, 2017
Workout B
Pinilit ko lang kahit mahina katawan ko due to diarrhea (I know mali hehe), pero na guiguilty kasi ako pero di ko na ginawa ang calf raises na last part ng workout. Nag shower nalang, bumalik sa area at natulog habang may 30 minutes pa remaining bago mag end ang lunch break.
Gatorade!
Parang wala namang mali para sakin!
Dyan minsan nasusubok kung gaano ka kadesidido hahahha
hahahaha latang lata kasi ako nun sir lol
@t4g4y hindi ba na sikip at yung parang na ngininig ab mo sa superset ab workout? ako kasi kapag matagal walang ab workout ilang 2 set pa lang ganun na nararamdaman ko,at kapag matagal na wala na pero kapag sinupuerset ko andun n nmn at parang hinihila rin pataas lol kya minsan ayoko mag ab workout pero kailangan
Those who stay will be CHAMPIONS..Stay natty til I can..lol
hindi naman paps @TryandTry101 , usually cable crunch, double crunches with dumbbell, hanging bent knee leg raises
Monday August 14, 2017
Workout B
Squats
Warm up set 30kg
4 sets of 4-12 reps
40kg/50kg//60kg/70kg
Pull-ups
3 x 5 reps (hahaha ang weak ko talaga sa pull ups, pero sige lang lalakas din ako, dasal at tiwala lang hahaha)
Barbell row
3 sets of 8 reps 30kg
Dumbbell curl
3 sets of 8 reps 17kg each
Abs (superset two exercises) -
4supersets of 15-20 reps
2hanging bent knee raises/2x ab roller bw
2xdouble crunches+dumbbel/2x ab roller bw
SM machine Calf raises 3 sets 15-20 reps 30kg
Those who stay will be CHAMPIONS..Stay natty til I can..lol
hahaha di ako sigurado paps eh basta pull up lang medyo wide eh haha. Next time mag pa video ako tignan ko kung tama pinagagawa ko hehehe
August 16, 2017
Workout A (fasted - IF)
5 minute warm up
Bench press
warm up set: 40kg 12 reps
4 working set
set1, set 2 = 50kg/60kg 12 reps
set3, set4 = 70kg 5 reps
Military press
30kg 2 sets of 12/10 reps
Overhead press
DB 17kg each 8 reps
Triceps pushdown
50kg/54kg/58 - 3 sets of 10/8/3 reps
Triceps dips
bw 2 x 12,10
3supersets of 15-20 reps
3xdouble crunches+dumbbel/2x ab roller bw
SM machine Calf raises 3 sets 15-20 reps 30kg
Done!
August 17, 2017
Rest Day
August 18, 2017
Friday
Workout B
Deadlift
Warm up set 40kgx12
4 sets of 4-12 reps
50kgx12/60kgx12//70kgx8/80kgx8
Pull-ups
3 x 7 reps (mixed pull up and chin ups)
Barbell row
3 sets of 8 reps 30kg
Dumbbell curl
3 sets of 8 reps 17kg each
Abs (superset two exercises) -
3supersets of 15-20 reps
3xdouble crunches+dumbbel/2x ab roller bw
SM machine Calf raises 3 sets 15-20 reps 30kg
My Gym buddies
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
yep! try ko lang, baka mag work
, dati araw araw ako nag workout, napapraning ako pag di ako nakapag workout the next day hahaha
Boss parang sa lazy Lifter program to ah haha same ng sa akin very minimal workout more focus sa compound exercise
Haha yan din workout ko ngaun, mas maganda sya in my opinion mas mas time ka sa ibang bagay, saka very observable ung pg gain mo ng strength, do do purchased ung book?
Binili ko yung Lite vesion which is 1$/50php, ang full vesion is i think mga 2k.