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t4g4y

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t4g4y
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  • 6 days PPL

    Welcome to PBB brother!

    Na silip ko ang workout, parang bugbug ang katawan mo dyan bro ah sa dami ng reps at exercises tapos 6 days per week pa! paano ang recovery? In three months workout mo ba kamusta naman ang results? please provide some reference like before and after photos mo brother sa personal Journal mo para naman makapag bigay input ang iba :)

    Don't forget to log all your activities, pics, food, etc. in your personal journal so you can track your progress.

    Happy lifting!

  • Bago lang po :)

    Welcome to PBB brother! Since may libreng Gym sa office nyo make the most out of it! hehe

    I found an interesting topic for your question.

    Start with a compound lift
    Four of the biggest muscle-building lifts are the barbell squat, deadlift, overhead press Opens a New Window. , and bench press. A good rule of thumb (but not an iron law) is to do one of these lifts first, then follow up with assistance exercies to build maxium strength, size, and power.

    For example, bench press first for a few sets. Then do another chest Opens a New Window. exercise—this time, one that is a single-joint movement. Doing one “push” exercise like a bench press or squat followed by one “pull” exercise like a leg curl or lat pulldown is surefire way to build up your back and chest evenly. Since it’s your first day, use the push/pull exercise order to leave no muscle behind.

    You can read all of it here :)

    https://www.mensjournal.com/health-fitness/4-tips-your-first-day-gym/write-everything-down/

    Don't forget that YOUTUBE is your friend :), you can always look for videos for reference.

    Good luck Brother! Don't forget to log all your activities, pics, food, etc. in your personal journal so you can track your progress. - http://pinoybodybuilding.com/post/discussion/training-journals <--click the link to start one.

    Happy lifting!

  • "Great things take time"

    Monday Grind!
    August 20, 2018

    Stretching 5 mins

    Squat!
    Warm up set:
    66lbs x12

    Working set
    88lbs x12
    110lbs 3x12,8,8

    Bench Press
    Warm up set
    66lbs

    Working set:
    88lbs x 12
    110lbs 3x12,12,8,8

    OHP
    44lbs 3x12,12,10

    Abs
    dapat superset with ab wheel, kaso masakit ang lower abs ko from last weeks session pa :(
    Cable crunch 3x15

    done

  • "Great things take time"

    Tuesday! August 14, 2018

    Sa wakas!!! nakapag buhat din!

    WOD

    Chest:

    BP
    warmup set:
    44lbs x 12
    80lbs x12

    working set:
    110lbs x12
    132lbs x8
    110lbs x12

    OHP
    44lbs 3x12,12,10

    Cable Fly
    70lbs 3x12

    Abs superset
    -Cable crunch x 12
    -ab wheel x12

    Triceps
    triceps pushdown 100lbs 3x12,12,8

    additional: upper chest
    supine bp 70lbs 3x15,15,12

    Done

  • "Great things take time"

    di bale bibili nalang ako sarili ko bars at plates para kahit sa bahay pwede hehehehe