^ jet, make the best out of what you have. wala tayong choice kung anong genetics ang binigay saten, pero kung anong gagawin mo sa genetic potential mo, yun ang choice mo. patience lang
^ jet, make the best out of what you have. wala tayong choice kung anong genetics ang binigay saten, pero kung anong gagawin mo sa genetic potential mo, yun ang choice mo. patience lang
Thanks sir vinch.. noted yan.. I don't have any excuse since you're the best example na scolio won't hinder us despite of it!
meron ka na pala eh why buy again brah? hehehehe. Seriously they look ugly as fuckkkkk. Siguro habit ko na kasi "aesthetics" is part of my work lol.
San pala kayo nag trek? pag side view ok naman arms mo brah!
Kala ko ako lang nakakaramdam nito. Lol. Unang nakita ko un napamura ako sa pangit eh. Ahaha. Taenang 5fingers un. No offense to you jet. Kanya kanyang taste lang din siguro.
meron ka na pala eh why buy again brah? hehehehe. Seriously they look ugly as fuckkkkk. Siguro habit ko na kasi "aesthetics" is part of my work lol.
San pala kayo nag trek? pag side view ok naman arms mo brah!
Kala ko ako lang nakakaramdam nito. Lol. Unang nakita ko un napamura ako sa pangit eh. Ahaha. Taenang 5fingers un. No offense to you jet. Kanya kanyang taste lang din siguro.
Hahahaha. Oo nung nariririnig rinig ko ung hype dito tas nakita ko napa "putangina" talaga ako sa pangit. parang ung toe socks di ba ansagwa din nun eh hahaha,
uy jet baka magbago pananaw mo sa FF lol opinion lang namin ni dregg un hehehe
haha ayos lang monch hehehe ganun di nanman ako sa una sa FF, ang sagwa tingnan.. natuwa lang ako ng nagamit ko mismo hehehe.Slept a 3pm after work then woke up 5pm, sluggish and tired as hell...
Tried monch concoction 3 extra joss with lotsa water while walking at the gym. First few RC stretching still not pumping the effects on it... sluggish at tamad na tamad.
Leangains Routine B RPT setup and some fuckarounditis workout
6:05 in
Stretching RC 15mins.
Flat barbell bench press
45 x 15
120 x 8
150 x 8
Workset
170 x 8
160 x 10
The juice kicks in! I felt i was an animel humping those bitches! training like a madman!
Incline Dumbell Press
20x10
Workset
55x8
45x9
Chest dips
Body Weight x 15
Body Weight x 12
Body weight x 10
Barbell Bicep Curls
50x10
70x8
60x9
50x10
Skull Crusher
20x8
30x8
50x8
40x7
Triceps Extension EZ bar Super set
20x8
30x8
40x8
Tricep alternating kickback super set
15/15x8
15/15x10
15/15x10
15/15x10
Hanging leg raises ( making this my favorite ab work out dahil pamatay sa hirap )
BW x 2 x 8
Captain Seats
x16
x12
Plank hold
1min x 2
Random abs workout fuckin around
end 8:00 , yes 2 hours and still jacked.. kaso pagod na katawang lupa ko amp..
Sluggish once again after I woke up groggy from my afternoon nap..
Decided to make a cocktail of extra joss and a black coffee.. taste were good since I have a shitty taste bud nowadays hehe but who cares.. I was waiting for the results..
LG routine C 6:35pm-8:15
Barbell Back Squat ( below parallel )
60x8
120x8
180x6
Workset RPT with belt
235x7 I wish i had someone telling me to push it more haha pampagana kung sakali..
205x9
Front Squats sweet ass to grass , calves and hamstring touch each other.
155x8
135x9
Leg Press
200x8
300x9
280x10
Leg Extensions
150x8
175x8
175x10
Fck machine, ang sakit ng shins ko dito, sobrang panget gamitin kahit anong gawin ko.
SLDL
120x8
120x9
Seated Calf raises hold each rep
120x10
120x10
Standing Calf raises hold each rep
400x15
400x15
400x12
Barbell glute bridges
120x15
120x15
Some random abworks with ofcourse close grip hanging leg raises.
Then the meals, self made feelingerzi cook
Chicken breast guisado
200g boneless chicken breast
5 eggs
brocoli
and
150g harvest oatmeal
with
1 scoop On casein mix
Sluggish once again after I woke up groggy from my afternoon nap..
Decided to make a cocktail of extra joss and a black coffee.. taste were good since I have a shitty taste bud nowadays hehe but who cares.. I was waiting for the results..
LG routine C 6:35pm-8:15
Barbell Back Squat ( below parallel )
60x8
120x8
180x6
Workset RPT with belt
235x7 I wish i had someone telling me to push it more haha pampagana kung sakali..
205x9
Front Squats sweet ass to grass , calves and hamstring touch each other.
155x8
135x9
Leg Press
200x8
300x9
280x10
Leg Extensions
150x8
175x8
175x10
Fck machine, ang sakit ng shins ko dito, sobrang panget gamitin kahit anong gawin ko.
SLDL
120x8
120x9
Seated Calf raises hold each rep
120x10
120x10
Standing Calf raises hold each rep
400x15
400x15
400x12
Barbell glute bridges
120x15
120x15
Some random abworks with ofcourse close grip hanging leg raises.
Then the meals, self made feelingerzi cook
Chicken breast guisado
200g boneless chicken breast
5 eggs
brocoli
and
150g harvest oatmeal
with
1 scoop On casein mix
I win!
Parang mas nakakapagod ngumuya nyan, lakas nyo sir sa foods at buhat :P
oo nga eh, mas gusto ko pa bumuhat kesa kainin yung inihanda kong pagkain , kelangan sya kainin kasi bilang na sya at 2 days ahead ko na syang naka prepared. hehe..
Sa buhat, hilaw yan.. yan lang yung nakikita kong numbers sa naka engrave sa plates pero feeling ko hindi buo.. for consistency purposes nililista ko na lang kung ano yung nakalagay para di ako ma confuse in the long run.
so literally, weak pa rin ako plus hindi pa ko naka bulk
From home.. brisk walked to Mall of asia globe.. from there jog until the entrance of baywalk moa ( starting point pirate valkyrie type na rides na ewan ko ang tawag ).
Then sprint from point A until the end of the baywalk B, I ran as fast as I can..
Brisk walked till mall of asia's globe then jogged till heritage hotel.. then normal walking..
Kaya ko pala, this was the first time did this kind of rest day training.. I don't know kung ano tawag dito but the hell it was one good exercise..
Plus the fact that I killed my legs yesterday, akala ko di ko talaga kakayanin despite na kulang ako sa stamina training dahil puro bakal lang ako and tricking before. But I nailed it... bukas ulet !!! lagi ko na to gagawin ang sarap!
At habang nagiintay lumambot ang karne at malaga ang itlog. did 100 push ups at 20 pulls ups and chin ups simultaenously at the back of our house! Solid!
WP but I noticed something wrong. You trained on your "rest day". Goodluck brah
calibrate ko lang brah kung ano result. Hindi ko naman malalaman result if i will do it or not since i am pure sedentary for the past 9months.. I'll try this out for a couple of months and see what it gives me. Hehe.
Pag nakita ko sobra, stop tambay muna talaga sa bahay hehe.
^Well, ikaw makakapagsabi nyan sa magiging effect ng ganyang routine sayo. Sa pics kasi "manipis" ka na, I don't know sa personal ha? Pero you could easily overtrain and look like "nagkasakit" lang and doesn't even lift.
of course this is my opinion lang and maybe I'm wrong. But this is what I see ngayon sa stage mo. Nasa sayo na yan if i-adjust mo sa macros mo kung gusto mong mag ganyan ganyan pa.
Oo nga eh manipis talaga ako sir compare sa inyo pero hindi ko ikakahiya to at nagsasama ako sa mga GWO hehe, kahit nga ngayon i don't even looked like i lifts nor busting my ass at the gym. Even sa mga tao sa gym, mukha akong bagito lagi na tumatambay sa power cage. Tanggap ko na yun on my part that's why I'd choose to cut instead of bulk.
Pero one thing clearer on my mind, I don't want yet to look massive or bodybuilder image as of the moment. I have to enjoy the current me till the end of the year. Since may pinupush through ako for this november. Personal challenge ika nga. Pang kama build muna. sayang din mga damit hehe
Then next year time to get slow bulk.
As for the macros, yes continuous adjusting ako on that part.
your opinion is highly appreciated boss hehe since one man army lang ako na ginagawa ko tong trip na to saamin..
I'll listen to my body if it's been over trained or losing any muscle mass. If it is, stop re adjust.
Pero , may sprint and jog lang for a few days then pwede ko na tanggalin, mahirap din minsan walang heart work baka ma-stroke ako kahit masel masel na ko ala zyzz.
brisk walk lang talaga ilalagay ko na staple over jog/sprint or any LISS form na cardio to loose some stubborn belly fat
@jet: sarap ba? Hehe isama mo sa routine mo yan. Rest day pahinga talaga. Medyo ilayo mo lang sa leg day yung schedule ng pagtakbo para hindi sya maging counter productive sa growth ng lower body mo. Once a week na sprints ayos na. Twice or more? At your current development, overkill na.
@jet: sarap ba? Hehe isama mo sa routine mo yan. Rest day pahinga talaga. Medyo ilayo mo lang sa leg day yung schedule ng pagtakbo para hindi sya maging counter productive sa growth ng lower body mo. Once a week na sprints ayos na. Twice or more? At your current development, overkill na.
oo boss, taena ayos pala yung pakiramdam na pinagsabay sabay yung walk/brisk/jog/sprint (yung jog eh halos 1km lang ata o 2km ).
HIIT cardio sunday morning para may pahinga ka in between at hindi sya sagabal sa monday at friday training mo. Mas ok kung gabi ka magbuhat ng monday.
Comments
sa Lipa batangas boss.. sa bundok ng suso ng dalaga hehehe.. ty arms lang siguro meron lol
ty pero boss, sa pananaw ko fuck genes din ako.. ecto, small bones, etc hehe pero sabi nga nila.. hard work beats talents..
Sana totoo nga
Thanks sir vinch.. noted yan.. I don't have any excuse since you're the best example na scolio won't hinder us despite of it!
Gainzz!
Kala ko ako lang nakakaramdam nito. Lol. Unang nakita ko un napamura ako sa pangit eh. Ahaha. Taenang 5fingers un. No offense to you jet. Kanya kanyang taste lang din siguro.
Pero performance sa gym and sprints will do his job as intended.
Hahahaha. Oo nung nariririnig rinig ko ung hype dito tas nakita ko napa "putangina" talaga ako sa pangit. parang ung toe socks di ba ansagwa din nun eh hahaha,
uy jet baka magbago pananaw mo sa FF lol opinion lang namin ni dregg un hehehe
Tried monch concoction 3 extra joss with lotsa water while walking at the gym. First few RC stretching still not pumping the effects on it... sluggish at tamad na tamad.
Leangains Routine B RPT setup and some fuckarounditis workout
6:05 in
Stretching RC 15mins.
Flat barbell bench press
45 x 15
120 x 8
150 x 8
Workset
170 x 8
160 x 10
The juice kicks in! I felt i was an animel humping those bitches! training like a madman!
Incline Dumbell Press
20x10
Workset
55x8
45x9
Chest dips
Body Weight x 15
Body Weight x 12
Body weight x 10
Barbell Bicep Curls
50x10
70x8
60x9
50x10
Skull Crusher
20x8
30x8
50x8
40x7
Triceps Extension EZ bar Super set
20x8
30x8
40x8
Tricep alternating kickback super set
15/15x8
15/15x10
15/15x10
15/15x10
Hanging leg raises ( making this my favorite ab work out dahil pamatay sa hirap )
BW x 2 x 8
Captain Seats
x16
x12
Plank hold
1min x 2
Random abs workout fuckin around
end 8:00 , yes 2 hours and still jacked.. kaso pagod na katawang lupa ko amp..
#IIFYM #Leangains #restdaymeal #absentsigulay
tuna breast in spicy oil hahaha langya
I need fats kahit anong klase pa yan hehe
nasa gilid pa yung last caps ko an fishoil and calcium tab hehe
Decided to make a cocktail of extra joss and a black coffee.. taste were good since I have a shitty taste bud nowadays hehe but who cares.. I was waiting for the results..
LG routine C 6:35pm-8:15
Barbell Back Squat ( below parallel )
60x8
120x8
180x6
Workset RPT with belt
235x7 I wish i had someone telling me to push it more haha pampagana kung sakali..
205x9
Front Squats sweet ass to grass , calves and hamstring touch each other.
155x8
135x9
Leg Press
200x8
300x9
280x10
Leg Extensions
150x8
175x8
175x10
Fck machine, ang sakit ng shins ko dito, sobrang panget gamitin kahit anong gawin ko.
SLDL
120x8
120x9
Seated Calf raises hold each rep
120x10
120x10
Standing Calf raises hold each rep
400x15
400x15
400x12
Barbell glute bridges
120x15
120x15
Some random abworks with ofcourse close grip hanging leg raises.
Then the meals, self made feelingerzi cook
Chicken breast guisado
200g boneless chicken breast
5 eggs
brocoli
and
150g harvest oatmeal
with
1 scoop On casein mix
I win!
Parang mas nakakapagod ngumuya nyan, lakas nyo sir sa foods at buhat :P
Sa buhat, hilaw yan.. yan lang yung nakikita kong numbers sa naka engrave sa plates pero feeling ko hindi buo.. for consistency purposes nililista ko na lang kung ano yung nakalagay para di ako ma confuse in the long run.
so literally, weak pa rin ako plus hindi pa ko naka bulk
From home.. brisk walked to Mall of asia globe.. from there jog until the entrance of baywalk moa ( starting point pirate valkyrie type na rides na ewan ko ang tawag ).
Then sprint from point A until the end of the baywalk B, I ran as fast as I can..
Brisk walked till mall of asia's globe then jogged till heritage hotel.. then normal walking..
Kaya ko pala, this was the first time did this kind of rest day training.. I don't know kung ano tawag dito but the hell it was one good exercise..
Plus the fact that I killed my legs yesterday, akala ko di ko talaga kakayanin despite na kulang ako sa stamina training dahil puro bakal lang ako and tricking before. But I nailed it... bukas ulet !!! lagi ko na to gagawin ang sarap!
At habang nagiintay lumambot ang karne at malaga ang itlog. did 100 push ups at 20 pulls ups and chin ups simultaenously at the back of our house! Solid!
tara kain!
calibrate ko lang brah kung ano result. Hindi ko naman malalaman result if i will do it or not since i am pure sedentary for the past 9months.. I'll try this out for a couple of months and see what it gives me. Hehe.
Pag nakita ko sobra, stop tambay muna talaga sa bahay hehe.
it aint your rest day if you're still training di ba? and cutting ka andali mag lose ng muscle mass nyan. So again, goodluck brah!
Takbong najejebs lang ang dating.
Oo nga no, dapat hindi na rest day ang tawag, active off gym days hehe.
planuhin ko maigi, siguro best is once a week ang sprint and jog for heart endurance siguro then every other non gym days eh briskwalk lang talaga..
of course this is my opinion lang and maybe I'm wrong. But this is what I see ngayon sa stage mo. Nasa sayo na yan if i-adjust mo sa macros mo kung gusto mong mag ganyan ganyan pa.
Pero one thing clearer on my mind, I don't want yet to look massive or bodybuilder image as of the moment. I have to enjoy the current me till the end of the year. Since may pinupush through ako for this november. Personal challenge ika nga. Pang kama build muna. sayang din mga damit hehe
Then next year time to get slow bulk.
As for the macros, yes continuous adjusting ako on that part.
your opinion is highly appreciated boss hehe since one man army lang ako na ginagawa ko tong trip na to saamin..
Pero , may sprint and jog lang for a few days then pwede ko na tanggalin, mahirap din minsan walang heart work baka ma-stroke ako kahit masel masel na ko ala zyzz.
brisk walk lang talaga ilalagay ko na staple over jog/sprint or any LISS form na cardio to loose some stubborn belly fat
oo boss, taena ayos pala yung pakiramdam na pinagsabay sabay yung walk/brisk/jog/sprint (yung jog eh halos 1km lang ata o 2km ).
Saan ba maganda ilagay sir vinch?
M = Deadlift
W = Chest
F = Leg