Leg Press nalang muna siya, anyway no offense ha la bang common sense kaibigan mo para gawin nyang medjo papasok toes niya pag nag squasquat amp, si dalts tanong nyo may tama ata knee cap non naka suot ng support sa knees pero saken wala naman tama sa knee caps
Leg Press nalang muna siya, anyway no offense ha la bang common sense kaibigan mo para gawin nyang medjo papasok toes niya pag nag squasquat amp, si dalts tanong nyo may tama ata knee cap non naka suot ng support sa knees pero saken wala naman tama sa knee caps
thanks guys sa reply.
Hindi ko rin alam e. Ganun rin ata siya maglakad.
Anyways. Tinry namin kanina mag leg curl for quads. 150 kaya niya. Tapos nung ham curls na hindi niya kaya mag 60. So I think sobrang quad dominant niya and it is fucking up his knee joints. Tatry namin mag good mornings for hams/hamstring curls at RDL's for now and just make all the other leg muscles aside from the quads stronger and see if that works.
Anyway nag yosi nanaman ako kahapon at kaninang umaga reds pa kaya ata natatagalan gumaling sipon ko, na papa walang silbi pa vit c ko kahapon dahil don.
Meal 1:
4 whole eggs
100g rice
8oz milk
1scoop pm7
2000mg vit c
Meal 2:
6oz Breast
100g rice
Pre-WO
1 can monster (green)
Post-WO
1 scoop pm7
Meal 3:
6oz breast
100g rice
Meal 4:
4oz breast
100g oats
taco bell burrito
Meal 5:
8oz milk
1scoop pm7
6 tabs cal-mag-zinc
2000mg vit c
Adobo connection plus 7 rice
Wendys mozarella baconator
Kfc cheesecake krushers
Wendys 16oz frosty
Kfc 2pc chicken meal breast
Then dinner later sa bahay lolOo sa hemady yung condo sa corner pag galing ka espana right side ka tingin vinch kung kaya mo mas maaga ayos lang mga 9 don nako la pala ako class sa umaga haha
Weight update: 191.96lbs from 190.68 3 weeks ago, funny thing is i've been eating 3200-3300 cals a day and been binge eating for about 5 days the last 2 weeks due to certain family occasions and i felt like i gained minimal fat in these 3 weeks lol.
Lookin' thick fellas! :sport: Wish I could have joined in - I forget what working out in a climate controlled gym is haha. Any monsters there in Golds in Manila?
I've only seen one sir bd tho he's not a BBr, a PLer who DLs 12 plates like it was nothing! But his bodyfat was around 10-13% lol you know what i mean hehe
Comments
Golds New Manila
Tri's/Bi's
CGBP
Bar x 15
115 x 12
135 x 10
165 x 6
115 x 10
Tricep Press Machine
100 x 15
130 x 12
160 x 12
stack x 10
85 x 15
Straight Bar Pressdown (bigat ng stack LOL)
60.5 x 15
71 x 12
82.5 x 12
93.5 x 12
Rope Pushdown
27.5 x 15
27.5 x 15
27.5 x 15
27.5 x 15
Standing EZ Bar Curl
30 x 15
40 x 15
50 x 12
60 x 10
One Arm DB Hammer Curl
20 x 15
25 x 15
30 x 12
35 x 12
Hammer Strength Preacher Curl
30 x 15
40 x 12
50 x 12
60 x 9
One Hand Preacher Curl (selectorized machine)
35 x 12
35 x 12
35 x 12
35 x 12
Done
Rest
will start logging food again nag hahang na phone ko lol
Yesterday (no counting just eat eat eat nasa province kase)
16oz chicken breasts
1 scoop pm7
8oz milk
SB Toffee Nut Venti
2 Bowls Rice
1 whole chicken
1 quarter pounder w/ cheese
2 mcspaghetti
1 large fries
Today
Meal 1: 7:00am
4 whole eggs
100g rice
2000mg vit-c
Meal 2 : 9:00am
6oz Chicken Breast
100g rice
2000mg vit-c
Meal 3: 11:00am (before going to school)
250ml Whole Milk
1 scoop pm7
Meal 4: 1:30pm (break from laboratory)
6oz Chicken Breast
100g rice
2000mg vit-c
Meal 5: 6:00pm
(isip pa)
2000mg vit-c
Meal 6: 8:00pm
4oz Chicken Breast
100g Oats
250ml Milk
1 scoop pm7
2000mg vit-c
6 tablets cal-mag-zinc
A gram or 2 of vitamin c per day is more than enuff - even for guys like us busting ass with the iron.
Just sayin'.
thanks guys sa reply.
Hindi ko rin alam e. Ganun rin ata siya maglakad.
Anyways. Tinry namin kanina mag leg curl for quads. 150 kaya niya. Tapos nung ham curls na hindi niya kaya mag 60. So I think sobrang quad dominant niya and it is fucking up his knee joints. Tatry namin mag good mornings for hams/hamstring curls at RDL's for now and just make all the other leg muscles aside from the quads stronger and see if that works.
Rest
Meal 1:
4 Whole Eggs
100g rice
1 scoop pm7
2000mg vit c
Meal 2:
6oz Chicken Breast
100g rice
Meal 3:
6oz Chicken Breast
100g rice
1000mg vit c
Meal 4:
4oz Chicken Breast
100g Oats
1tbsp Peanut Butter (32g)
Meal 5:
8oz Milk
1scoop pm7
2tbsps Peanut Butter (64g)
6 tabs cal-mag-zinc
2000mg vit c
Gold's Marikina - still have colds pero 3 days nako naka rest
Back
BW Pull-Ups
BW x 10
BW x 8
BW x 6
BW x 7
Lat Pulldown
145 x 15
175 x 15
205 x 12
235 x 15
CG Lat Pulldown
130 x 15
160 x 12
190 x 12
220 x 15
DB Row (kickback ROM)
35 x 15
40 x 12
45 x 12
50 x 12
HS Row (suppinated, wide)
50 x 15
70 x 15
90 x 12
110 x 12
HS Row (One arm ea, Close Grip, high seat)
35ea x 15
45ea x 15
55ea x 12
70ea x 12
V-Bar Straight Arm Pulldown
33 x 15
33 x 15
33 x 15
33 x 16
Done
Malakas ka pa din mag back kups hahah
Sabado ensayo delts, pag umabot ako sa gym ngayon mg back muna ako pauwi pa lang ako eh lol.
pota di ka aabot ahaha, kakainin mo ko ng buhay sa delts amp
Meal 1:
4 whole eggs
100g rice
8oz milk
1scoop pm7
2000mg vit c
Meal 2:
6oz Breast
100g rice
Pre-WO
1 can monster (green)
Post-WO
1 scoop pm7
Meal 3:
6oz breast
100g rice
Meal 4:
4oz breast
100g oats
taco bell burrito
Meal 5:
8oz milk
1scoop pm7
6 tabs cal-mag-zinc
2000mg vit c
Gold's New Manila
Chest
Flat DB Press
35 x 15
45 x 12
60 x 10
70 x 9
Incline DB Press
30 x 15
40 x 12
55 x 10
65 x 8
Hammer Strength Iso Bench
70 x 15
120 x 12
140 x 10
160 x 10
Peck Deck
75 x 12
75 x 12
75 x 12
75 x 12
Dip Machine
115 x 12
115 x 12
115 x 12
115 x 12
Cable Crossovers
22 x 12
22 x 12
Done
Adobo connection plus 7 rice
Wendys mozarella baconator
Kfc cheesecake krushers
Wendys 16oz frosty
Kfc 2pc chicken meal breast
Then dinner later sa bahay lolOo sa hemady yung condo sa corner pag galing ka espana right side ka tingin vinch kung kaya mo mas maaga ayos lang mga 9 don nako la pala ako class sa umaga haha
Gold's New Manila - w/ mon and vinch
Delts
Hammer Strength Shoulder Press
70 x 20
90 x 15
140 x 9
140 x 7
DB Press (ubos na ko sa hs press lol)
35 x 15
40 x 12
45 x 12
50 x 8
Chest Supported DB Raise (posterior)
35 x 12
40 x 12
45 x 12
50 x 12
Monkey Raises
20 x 20
25 x 15
30 x 12
35 x 12
Rev Pec Deck
40 x 15
55 x 15
70 x 12
85 x 12 / 70 x 17 / 55 x 21 (tama ba mon? di ko maalala ilan drop lol)
Rev Cable Crossovers
5 x 12
5 x 12
DB Shrugs
40 x 15
50 x 15
60 x 12
75 x 12
Done
Lookin' thick fellas! :sport: Wish I could have joined in - I forget what working out in a climate controlled gym is haha.