^master V
sobrang quickie lang talaga mga ginagawa ko sa umaga due to limited time. basta uminit lang at mawala na yung lamig,antok sa katawan ko. (kundi male-late nako for work) kaya naman pang-gabi lang talaga time ko sa gym.:)
behind the back bb shrugs (smith machine)
100lbsx10x2
120lbsx10
/hindi ko alam kung bakit sipag na sipag ensayo ko kanina. siguro dahil walang pasok bukas at mahaba ang oras ko para makatulog...... sunday na ulit buhat.
monday night chest wo:
8:30pm-9:30pm
stationary bike + stretching 15mins
incline bb press
100lbsx10x 3
120lbsx8
decline bb press
100lbsx12
120lbsx10
140lbsx8
150lbsx8 (w/spot)
170lbsx6 (NEW PR w/spot) (nakakapag-paspot na ako dun sa mga tao sa gym,maangas kasi kung makatingin before kaya hindi ko inaapproach. yun pala friendly sila lahat.hahah kaya confident na ako magheavy! natatakot kasi ako mabagsakan at mapahiya . xD )
db military press(4 drop-sets)
practice form: 40lbsx10
wo set: 60lbsx12,10,8,6 (45sec rest/set)
*2mins rest*
upright row ez bar(4 drop-sets)
40lbsx12,10,8,6 (45sec rest/set)
*2mins rest*
db bent over side lateral raise(4 drop-sets)
20lbsx12,10,8,6(45sec rest/set)
*2mins rest*
bb front raise(45sec rest/set)
30lbsx12
20lbsx10x8x6
short yet effective wo
post wo meal:
last 1scoop pm7 + 2scoop alaska high calcium non-fat milk(using ON scoop) medyo nag-iba ang lasa, tumabang. pero ok lang.. xD
2rice,half andoks inihaw na manok
1 hb egg
Comments
magkakaiba kasi tayo ng application. sakin kasi effective yung ganung style brah. cheers
sobrang quickie lang talaga mga ginagawa ko sa umaga due to limited time. basta uminit lang at mawala na yung lamig,antok sa katawan ko. (kundi male-late nako for work) kaya naman pang-gabi lang talaga time ko sa gym.:)
pwo drink:yellow cobra
chest/back/traps
stretching 15mins
stationary bike 10mins
decline bb press
100lbsx12
120lbsx10
140lbsx8
150lbsx6 *new PR* (w/spot)
wide lat pulldown
25lbsx12
50lbsx10
75lbsx10
100lbsx8
100lbsx8
cg underhand pulldown
75lbsx10
75lbsx10
100lbsx8
100lbsx8
seated cable row
50lbsx12
75lbsx10
100lbsx8
100lbsx8
romanian dl
100lbsx10
120lbsx10
120lbsx8
120lbsx8
front bb shrugs
100lbs x16 x 3
behind the back bb shrugs (smith machine)
100lbsx10x2
120lbsx10
/hindi ko alam kung bakit sipag na sipag ensayo ko kanina. siguro dahil walang pasok bukas at mahaba ang oras ko para makatulog...... sunday na ulit buhat.
kain kargador muna,,,nyt pbb'ers
motivated lang, siguro eto na effect ng creatine?
2weeks ko na tinitira 5g/day master!
pahabol sa post di ko nasama:
finishing touch. hehehe
DB side lat raise
10lbs ea db x 20 x 2
10lbsx12(fail)
Sa lat pulldown, kung kaya mo 100x8 e masiyado na yata magaan yung 25lbs na warm-up.
55 lbs na nga poundage ng misis ko jan e.
set up ng proper form kasi:)
8:30pm-9:30pm
stationary bike + stretching 15mins
incline bb press
100lbsx10x 3
120lbsx8
decline bb press
100lbsx12
120lbsx10
140lbsx8
150lbsx8 (w/spot)
170lbsx6 (NEW PR w/spot)
(nakakapag-paspot na ako dun sa mga tao sa gym,maangas kasi kung makatingin before kaya hindi ko inaapproach. yun pala friendly sila lahat.hahah kaya confident na ako magheavy! natatakot kasi ako mabagsakan at mapahiya . xD )
pec deck machine
100lbsx10
100lbsx10
100lbsx8
70lbsx16
db pullover
25lbsx16
30lbsx12x2
alternate db hammer curls
40lbs ea x 20
30lbs ea x 22
20lbs ea x 24
front plate raise
40lbs x 20
done.
Totoo yan, kala lang naten maangas ung iba sa gym pero pag nakausap mo tropa pala hehehe
sige next time master kapag naka-tropatropa na talaga.
nahihiya ako i-video agad sarili ko,1month pa lang ako dun. haha!
yung DB curls lumalabas 10,11,12reps ea hand lang ha. tinotal ko na, alternate kasi.
gusto ko nga sumama minsan sa mga gwo niyo para mas madami ako matutunan!
edited:
sa pasig pala.
vid talaga. ahahaha.
next time brahs,parecover lang, naninigas forearms ko.
LOL.
5:45am-6:05am
stretching
pushupx20x2
(2pairs of 20lbs db lang meron ako sa apt)
db shoulder press
40lbsx12
40lbsx14
40lbsx16
alternate db front raise
20lbsx12x2
20lbsx10
bulk mode til New Year. (babaha ng masasarap ng pagkain,hindi pede palagpasin!)
back/tri's tonight after office work...
7:30pm-8:45pm
pwo: green cobra (pinakamasarap na lasa sa 3 flavors)
10mins bike
t-bar rows
50lbsx12
65lbsx12
85lbsx10
100lbsx8x2
lat pulldown
70lbsx12
85lbsx10
100lbsx8
70lbsx12
cg underhand cable pulldown
70lbsx12
85lbsx10
100lbsx8x2
70lbsx10
seated cable row
70lbsx10
85lbsx10
100lbsx8x2
70lbsx12
romanian bb dl (superset w/ bb rows (30lbsx10x3)
100lbsx10x3
tri's
cable pushdown
30lbsx20
20lbsx20x2
done
delts wo (ala Mike Chang)
db military press(4 drop-sets)
practice form: 40lbsx10
wo set: 60lbsx12,10,8,6 (45sec rest/set)
*2mins rest*
upright row ez bar(4 drop-sets)
40lbsx12,10,8,6 (45sec rest/set)
*2mins rest*
db bent over side lateral raise(4 drop-sets)
20lbsx12,10,8,6(45sec rest/set)
*2mins rest*
bb front raise(45sec rest/set)
30lbsx12
20lbsx10x8x6
short yet effective wo
post wo meal:
last 1scoop pm7 + 2scoop alaska high calcium non-fat milk(using ON scoop) medyo nag-iba ang lasa, tumabang. pero ok lang.. xD
2rice,half andoks inihaw na manok
1 hb egg