first day of workout!!! woohooo.. tapos na holidays..
balik serious cutting phase na ulit. goal is to reach 7-8% BF.. currently im standing between 10-11%.
already done cardio ulit this morning.. 30 mins of low intensity jogging..
mmyang mga 5pm CHEST DAY. I think i will stick to my current program since cutting pa din me and effective naman siya sa kin..
first day of workout!!! woohooo.. tapos na holidays..
balik serious cutting phase na ulit. goal is to reach 7-8% BF.. currently im standing between 10-11%.
already done cardio ulit this morning.. 30 mins of low intensity jogging..
mmyang mga 5pm CHEST DAY. I think i will stick to my current program since cutting pa din me and effective naman siya sa kin..
happy new year bro. kakainggit naman first monday na cardio agad.
ako, pasok muna office.later na ang buhat.
goodluck sa goals natin bro. waahhhh....7-8% BF goal mo.astig.
serious diet and intense lifting are my NY's reso.
kakainspire to do good sa work out whenever i'm reading your personal journal and those of others as well
Basic principle is 16hrs fasting 8 hrs feeding window. Hit your macros during the feeding window. Lift heavy and focus on the compound exercises and you're golden.
If you can also manage to train in a fasted state although you should take some BCAA's before and after training then that will accelerate your progress.
As long as in powdered form for convenience. I think I have the same stand with sir milk when it comes to supps, the brand deosn't matter since the base ingredients are all the same.
CHEST DAY ko yesterday ill record my current weight and program.
Working sets na lang lalagay ko para makita ko kung nagiimprove pa ko..
Decline BB Press 230lbs x 5 reps
Incline BB Press 200lbs x 5 reps
Flat BB press 200lbs x 8 reps ( usually I can lift 230lbs x 8 reps kaso ubos na kasi last exercise ko for the chest na din. Tsaka I'll try to hit declines forst this year )
BB Curls 100lbs x 7 reps
Hammer curls 50lbs x 10 reps
Decline Abs 15 reps x 4 setsBack Day Today.. Hindi ako nakapag cardio kasi need to detail my ride.. Un n lng ung pinaka cardio ko..
anyways, here's my log for future comparison
DB Pullover 80lbs x 5 reps
1 Arm DB row 100lbs x 6 reps
LatPulldown 300lbs x 7 reps
Cable Row 250lbs x 8 reps
BB D.lift 270lbs x 5 reps ( dati I can do 300lbs na for 7 reps di ko lam bakit ung ibang lifts ko nagimprove tapos dito nabawasan )
haha^^ goal ko lang din kasi sir is to maintain my lifts kasi nga cutting ako.. before holidays nung medyo strict ung diet ko nakaka disappoint kasi bumaba siya ng 20% sa lahat ng exercises.. kaso ganun talaga kaya dapat imaintain lang hanggang kaya.. after summer na ko magbubulk ulit. hehehe
madami lang din kasi talaga ako nakain nung new year kaya medyo maganda condition ng katawan.. pero before holidays hindi ko kaya mga yan ng walang spot..
DB Shoulder Press 80lbs each x 7 reps
Lateral Raise 50lbs x 7 reps
Bent Over Lat Raise 50lbs x 7 reps
DB Front Raise 30lbs x 10 reps
BB Shrugs 270lbs x 10 reps
Triceps Pdown 150lbs x 15 reps
Rope Pdown 120lbs x 15 reps
@ buh: tara sabay tau shoulders!! at sir ganun nga ung gusto ko hehehe. hindi masyado malaki pero cuts!! woohoooo!!!
Wish ko din sila makasabay minsa lalo na pag bulking na para ADDICT MODE hahahaha.. lalo na si sir milk sa BACK.. ganda talaga ng back ni sir ( no homo )
Comments
first day of workout!!! woohooo.. tapos na holidays..
balik serious cutting phase na ulit. goal is to reach 7-8% BF.. currently im standing between 10-11%.
already done cardio ulit this morning.. 30 mins of low intensity jogging..
mmyang mga 5pm CHEST DAY. I think i will stick to my current program since cutting pa din me and effective naman siya sa kin..
happy new year bro. kakainggit naman first monday na cardio agad.
ako, pasok muna office.later na ang buhat.
goodluck sa goals natin bro. waahhhh....7-8% BF goal mo.astig.
serious diet and intense lifting are my NY's reso.
kakainspire to do good sa work out whenever i'm reading your personal journal and those of others as well
hope to achieve my goals too..
sir last- anu gagawin ko sa bf% kong 24.7%??!!!!!!2012 na!!!
If you can also manage to train in a fasted state although you should take some BCAA's before and after training then that will accelerate your progress.
May I ask what brand of BCAA do you recommend?
CHEST DAY ko yesterday ill record my current weight and program.
Working sets na lang lalagay ko para makita ko kung nagiimprove pa ko..
Decline BB Press 230lbs x 5 reps
Incline BB Press 200lbs x 5 reps
Flat BB press 200lbs x 8 reps ( usually I can lift 230lbs x 8 reps kaso ubos na kasi last exercise ko for the chest na din. Tsaka I'll try to hit declines forst this year )
BB Curls 100lbs x 7 reps
Hammer curls 50lbs x 10 reps
Decline Abs 15 reps x 4 setsBack Day Today.. Hindi ako nakapag cardio kasi need to detail my ride.. Un n lng ung pinaka cardio ko..
anyways, here's my log for future comparison
DB Pullover 80lbs x 5 reps
1 Arm DB row 100lbs x 6 reps
LatPulldown 300lbs x 7 reps
Cable Row 250lbs x 8 reps
BB D.lift 270lbs x 5 reps ( dati I can do 300lbs na for 7 reps di ko lam bakit ung ibang lifts ko nagimprove tapos dito nabawasan )
nakaolympic bar ka sa bb press??
Here are my lifts:
DB Shoulder Press 80lbs each x 7 reps
Lateral Raise 50lbs x 7 reps
Bent Over Lat Raise 50lbs x 7 reps
DB Front Raise 30lbs x 10 reps
BB Shrugs 270lbs x 10 reps
Triceps Pdown 150lbs x 15 reps
Rope Pdown 120lbs x 15 reps
ayaw mo na tlaga paawat sa 2012 ha!!!
nakita mo yung silhouette mo sa bagong PBB fb page??ASTIG!!!
Ikaw na sir last!!!
milk
bards
last
mighty
rot
jeri
Ubos ang plates
Wish ko din sila makasabay minsa lalo na pag bulking na para ADDICT MODE hahahaha.. lalo na si sir milk sa BACK.. ganda talaga ng back ni sir ( no homo )
PBB STAR CIRCLE batch 1!!!
si last magaling lang exposure ng handler kaya nasa batch 1...ahahaha