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Ala akong paki.
One Arm DB row
10/10/8/8 reps = 30/35/37.5/40 kg
Rev grip Lat Pulldown (2s contraction, slow eccentric)
10/10/8/8 reps = went up to 160lbs
Wide rev grip partial deadlift (slow eccentric)
3 sets of 5 reps = 199 lbs
DB Biceps Curl, slow eccentric, 2s contraction (8, 8, 6, 6) - 7.5kg to 12.5kg
Alt Hammer Curl (12, 12, 10, 10 reps) -7.5kg to 12.5kg
One Arm DB biceps curl, 8 reps then 2 reps of slow eccentric. 30 s rest in between sets. 3 sets. - 7.5kg
Rest day today.
Came back from vacation last Tuesday. Workout on Tuesday and Wednesday.
Tuesday - Back and biceps.
Wednesday - Chest and triceps.
Winding down today, getting ready for tomorrow's leg day.
Strength up after all the food. Still feeling good tho.
Mga sirs ok lang kaya yun dapat rest day ko pero ginagawa kong workout day? kasi 5x a week ako nag woworkout.. 30mins to 1hr pag weekdays tapos 1-2hrs pag weekend.. then 2 days na rest.. kaso parang pag nag rerest day ako, naguiguilty ako na di ako nag bubuhat eh, feeling ko ok naman pakiramdam ko kaya nag bubuhat ako kahit sa bahay lang.. so parang nawawalan ako ng rest day..
Your food intake is irregular.
Your sleep pattern is irregular.
And now you want to introduce a bigger variable - mass gainer for muscle growth?
I can guarantee you, your money will go to waste. Fix your food intake. Fix your sleeping pattern. Optimize your recovery. Create a healthy routine. THEN, let's talk about supplementing your program.
It's like saying, oh hey, let's buy big fancy TV but we don't have electricity and lock for our house.