Wow, sikat na sikat ka naman dito sir parang artista lang!!Ganda ng development mo..sana maging ganyan din ako..para parehas na tayong artistahin...ahahaha
anyway LEG day yesterday.. Valentine's day pa so good luck after..
Currently nasa 165lbs na naman ako.. Not in Ketosis anymore due to the schedule ( hindi na makapag prepare sa umaga so normal diet ako this past 2 weeks ). BF is still in 9-10% in my guestimate..
LEG ROUTINE with Max weight ( working SET ):
45 degree LEG PRESS x 7 reps x 4 sets ( 370 lbs )
Leg Extension x 8 reps x 4 sets ( 170lbs )
Romanian D. Lift x 10 reps x 4 sets ( 250lbs )
Calf Raise x 10 reps x 4 sets ( 400lbs )
Medyo maganda pakiramdam ko ng buhat dahil na rin sa may carbs ako sa katawan, tsaka dahil na din sa almost a week ko na rest.. kaso hindi ako makalakad pauwi..
hirap pala talaga ng recovery pag wala supplements.. mukhang need ko muna magshift ng volume instead of heavy kasi nahihirapan ako sa recovery. sobrang maga kasi ng pakiramdam pagkatpos..
off to gym to do some BACK torture este exercise pala
hirap pala talaga ng recovery pag wala supplements.. mukhang need ko muna magshift ng volume instead of heavy kasi nahihirapan ako sa recovery. sobrang maga kasi ng pakiramdam pagkatpos..
off to gym to do some BACK torture este exercise pala
I agree, mas tumatagal ang soreness pag walang supp. Kaya mo yan insan ikaw pa, dedicated!
BACK DAY yesterday.. Nanibago ako sa latpulldown nung gym na napuntahan ko.. ang bigat eh.. dati nasa 320lbs na ung kaya ko dun 240lbs tsk tsk..
Lat row P. down x 7reps x 4 sets 240lbs
cable row ( high ) x 8reps x 4 sets 200lbs
1 arm DB row x 7 reps x 4 sets 110lbs
Stiff arm DB row x 10 reps x 150lbs
D. lift x 5-7reps x 3 sets x 300lbsguys di ko na mkita ung specs nung SEI na whey.. pa help naman po. coz im planning to buy supps na. ang hirap ng wala kasi. parang magkakasakit ako palagi.. parang hindi pwde sa current program ko ung walang supps kahit whey..
Hmmmm alam ko may niligay ako dito nung nutri facts nung SEI na picture sa whey protein thread pwede din tayu hingi kay master might since mukhang may outgoing transaction sya in the next few days request tayu picture hehehe
Comments
hehehe.sige sir milk.ill find one free day.sayang sana bukas kaso may lakad na ako.had my leg w.o. this evening. goodluck sa group w.o. saya nyan.:D
Idol bat dk magpulis??hahaha
matagal tagal din akong di makabisita dito ah..
will try to update my journal soon..
anyway LEG day yesterday.. Valentine's day pa so good luck after..
Currently nasa 165lbs na naman ako.. Not in Ketosis anymore due to the schedule ( hindi na makapag prepare sa umaga so normal diet ako this past 2 weeks ). BF is still in 9-10% in my guestimate..
LEG ROUTINE with Max weight ( working SET ):
45 degree LEG PRESS x 7 reps x 4 sets ( 370 lbs )
Leg Extension x 8 reps x 4 sets ( 170lbs )
Romanian D. Lift x 10 reps x 4 sets ( 250lbs )
Calf Raise x 10 reps x 4 sets ( 400lbs )
Medyo maganda pakiramdam ko ng buhat dahil na rin sa may carbs ako sa katawan, tsaka dahil na din sa almost a week ko na rest.. kaso hindi ako makalakad pauwi..
mmya CHEST day.. yeah!!!
Di nga ako makalakad pagkatpos!!
CHEST DAY yesterday:
Decline Bench x 8 reps x 4 sets ( 230lbs )
Incline Bench x 7 reps x 3 sets ( 200lbs )
Flat BB press x 7 reps x 3 sets ( 200lbs )
Flyes Machine x 10 reps x 4 sets
DB Curls x 10 reps x 4 sets ( 50lbs each )
Hammer Curls x 10 reps x 3 sets ( 50lbs each )
Will Start Dieting again today.. Caloric deficit muna, No supplement since february 2012.. balik whey at creatine ako by march..
@mighty
AHAHAHAHHAHA kulet
off to gym to do some BACK torture este exercise pala
I agree, mas tumatagal ang soreness pag walang supp. Kaya mo yan insan ikaw pa, dedicated!
Lat row P. down x 7reps x 4 sets 240lbs
cable row ( high ) x 8reps x 4 sets 200lbs
1 arm DB row x 7 reps x 4 sets 110lbs
Stiff arm DB row x 10 reps x 150lbs
D. lift x 5-7reps x 3 sets x 300lbsguys di ko na mkita ung specs nung SEI na whey.. pa help naman po. coz im planning to buy supps na. ang hirap ng wala kasi. parang magkakasakit ako palagi.. parang hindi pwde sa current program ko ung walang supps kahit whey..
ung poundage boss sa 1st set ganyan na ba talaga o increasing yan..
eto un: