@Allen, @yatez
Hindi naman sya ganun kalaki . kasi payat ako dati at 3years na sa akin ung pants ko kaya sumikip n sya. maliit lang talaga thigh ko promise. nakakahiya kung mag pic hahaha
@core
ayos lang ung tamang laki e, kaso parang nakakailang masyado sa lalaki meron malaking pwet hahaha
Tancha ko di yan totoo eh, genetics na siguro yung muscle shape ng peak mo kailangan mo nalang iincrease yung size ng bi's mo para mas lumitaw yung "peak"
Wag po kayong mag usap ng AAS. nakaka demonyo po . hahaha
Kaya pala sinakto mong kunan yung legs mo sa maala-higanteng syringe look ng dalawang pegs ng mga machine! Hahaha... Matinding kargahan nasa isip nito!
Comments
Dec 15 : Leg day :Squat: na pati pwet ko ay lumalaki :arghh:
Duration : 100mins
Squats (smith's machine only) - 50x20, 100x15,15,15,15
Leg extension - 50x15, 75x15, 75x15, 100x15, 100x15
Leg Curl - 50x12, 50x12, 75x8, 75x8
Hang Cleans - 50x10, 10, 10
(Smith's only)
Calf Raise - 100x20, 150, 200, 200, 200 (to failure)
Seated Calf Raise - 50, 100, 100 (to failure)
--Pano palabasin ung cuts sa legs? hindi na kasi magkakasya ung school pants ko kapag lumaki pa lalo ung legs ko
Cuts? Lower your bfat siyempre
You mean masiyado na malaki for your pants kaya ayaw mo na magheavy?
LOL. I feel ya' brah! Hahaha... though yung saken nangyari na.
Hindi naman sya ganun kalaki . kasi payat ako dati at 3years na sa akin ung pants ko kaya sumikip n sya. maliit lang talaga thigh ko promise. nakakahiya kung mag pic hahaha
@core
ayos lang ung tamang laki e, kaso parang nakakailang masyado sa lalaki meron malaking pwet hahaha
Natamaan ako doon ah. Ako kasi yung pwet sadyang malaki bago pa ako magbuhat.
Oh, dahan-dahan lang at baka atakihin ka nanaman nyan ng hika mo eh! Hahaha...
Dec 16 : CHEST DAY :Bench: plus Triceps
Duration : 100mins???
Incline DB Press - 20's x20, 35's x15, 45's x12, 50's x12, 60's x6 ,60's (Failed, di maangat) , 60's x8
Flat BB Press - 50x20, 100x12, 120x10, 140x6, 140x5
Decline BB Press - 100x12, 120x12, 140x10, 150x8(spot 5-8)
Assisted Dips - 100x15, 120x12, 120x15
Close-Grip BP - 50x16, 70x8, 90x6, 90x7
Tricep Ext. (EZbar) - 20x16, 40x10, 50x8
Straight bar Pressdown - 60x16,100x8,60x16 (no rest and considered 1set) at naputol ang cable -_-
Lying DB ext. - 10's x15, 15's x12,12
Skullcrushers - 20x16, 40x10, 50x7
Straight Bar Pressdown (again) - 100x15, 120x10,10
akin din malaki na at lalong lumaki pa haha. medyo awkward na nga e. mas malaki pa ata ung akin sa mga babae LOL
Dec 17 : Back & Biceps
Duration: 75mins
Wide Grip Lat Pulldown - 50x15, 80x12, 100x10, 120x5, 120x6
Reverse Grip Lat Pulldown - 80x12, 100x12, 120x8
BB Row - 50x12, 70x12, 100x12, 130x8, drop set 100x10
T-Bar Row - 75x12, 100x12, 125x12, 125x8
Straight Arm Lat Pulldown - 60x15, 80x12, 100x12
BB Curl - 20x12, 40x10, 50x7 drop set 50,40,20 - 4,5,10 reps
Standing DB curl - 10's x12, 20's x10, 30's x6, 20's x10
Drag Curl - 20x12, 40x12, 50x10
1hand Hammer Curl - 20x10, 30x5, 30x5
Cable Curl - 60x12, 70x10, 70x10
--limiting my reps to 12 , para di masyadong pagod at kabisado agad ung i-llog
LOLOLOL
Wala pa naman din ung peak ng bi's ko, developing process pa lang dn
Dec 19 : Shoulder :Bananalift: plus Calves and arms
Duration : 75 mins
1hand Front Raise - 5's x12, 10's x12, 15's x10
Seated BB Press - 50x12, 70x8, 70x10, 90x4, 50x12 (got nothing to lean on, kaya di nko nag Push sa 90. 3 kasi kming nagddelts kanina)
Side Lateral - 10's x12, 15's x12, 20's x10, 20's x10
Rear Delt Lateral - 10's x12, 15's x12, 20's x10, 20's x10
Arnold Press - 20's x12, 30's x10
Upright row (EZ curl) - 40x12, 60x12, 80x7 drop set 40x12
DB Shrugs - 30's x15, 40's x15, 50's x15, 60's x15, 60's x15
Calf Raise (smiths) - 100, 150, 200, 250, 250 - to failure
Standing Tricep Ext (EZ) - 20x12, 40x12, 40x10
SS w/ EZ bar Curl - 20x12, 40x10, 40x10
Straight Bar Pressdown - 60x12, 70x12, 80x12
SS w/ Cable Hammer Curl - 60x12, 70x12, 80x12
Dec 20 : Leg day :Squat:
Duration : 50 mins
(Smith's only)
Calf Raise - 50, 100, 150 (to failure)
Squats (smith's machine only) - 50x16, 100x12,150x8, 150x10
Hang Cleans - 50x10, 10, 10
Leg extension - 50x15, 75x15, 75x15, 100x12, 100x12
Leg Curl - 50x12, 50x12, 75x8,
--Tamad na tamad ako :duh: :duh: kasi naman umulan kaya delayed ung WO ko.
Dec 21 : CHEST DAY :Bench: plus Triceps
Duration : 75mins
Incline DB Press - 50x12, 70x12, 100x12, 120x10, 140x5 drop set 100x5 (mahirap pala mag drop set kapag bench haha)
Flat BB Press - 100x12, 120x10, 150x5, 150x5 ( :yahoo: ngaun lang ulit nag 150)
Decline BB Press - 100x12, 120x10, 140x8, 160x5
Crossover - 50's x 10, 50's x10, 60's x10 SS w/ Assisted Dips - 120x12x3sets
Close-Grip BP (decline) - 60x15, 80x10, 100x6
Seated Tricep Ext. (EZbar) - 20x15, 40x9, 40x10
SkullCrushers - 20x15, 40x8, 40x7
V bar Pressdown - 60x16,100x8,60x16 (no rest and considered 1set) did 2sets
Rope Pushdown - 40x12, 50x12, 50x12
-DONE :sport: Great Workout
ubos na rin Whey ko nung isang araw pa. I'm Accepting donations/gifts din haha cheers
Dec 123 : Back & Biceps
Duration: 80mins
Pullups - Bdwt x 8, 7, 7
Wide Grip Lat Pulldown - 50x15, 80x12, 100x10, 120x8, 120x7
Cable Row - 100x12, 120x10, 140x8 drop set 100x10
BB Row - 50x12, 90x12, 110x10, 130x8
T-Bar Row - 75x12, 100x12, 150x6
Straight Arm Lat Pulldown - 60x15, 80x12, 100x8
BB Curl - 20x12, 40x10, 50x6
Standing DB curl - 10's x12, 20's x12, 25's x10
Drag Curl - 20x12, 40x12, 40x10
1hand Hammer Curl - 20x10, 30x8 (last 2 reps w/ assist) , 30x6
Calf Raise - 100, 200, 200, 200 - to failure
Dec 24 : Shoulder :Bananalift: plus Tri's Pump
Duration : 60 mins
SeateddBB Press - 10's x15, 20's x12, 35's x12, 45's x10, 50's x8, 50's x8
Side Lateral - 10's x12, 10's x12, 15's x10, 15's x10
Rear Delt Lateral - 15's x12, 15's x12, 15's x12
Arnold Press - 25's x10, 30's x8
DB Shrugs - 3o's x15, 35's x15, 45's x15, 60's x15, 60's x15
Upright row (EZ curl) - 50x10, 50x10, 70x8
StraightBar Pressdown
Cable Extension
Rope Pressdown
Duration : 55 mins
Leg Press - 100x15, 180x12, 220x12, 260x12, 300x10, 100x20
Hack Squat - 100x15, 140x12, 160x12, 200x10, 200x10, 100x20
Leg Ext - 50x12, 70x10, 70x10
Leg Curl - 50x10, 10, 12
Seated Calf Raise - 100lbs to failure x 3 SuperSet
Standing Calf Raise - 160, 200, 200 - to failure
Ayan na pic ng Quads ko , so small -_-
152lbs na ako.
Kaya pala sinakto mong kunan yung legs mo sa maala-higanteng syringe look ng dalawang pegs ng mga machine! Hahaha... Matinding kargahan nasa isip nito!
mukhang matagal pa bago ako magganun , magpondo muna ng experience