My sympathies and condolence bro to you and your family. You could say we were somewhat the same sa situation mo ngayun, dahil din sa yosi na deds si lolo ko, make it worse he ended up having lung cancer. It's good na nakakasilip silip ka sa site. kamusta thesis? ready na ba for graduation?
Legs / Abs
Box Squat - 10x3
Shoulder Wide Stance Squat - 10x3
Leg Press - 10x3
Calf Raises - 10x1
Crunches - 10x3
Weighted Leg Raises - 10x3
Cable Side Crunches - 10x3
Dragon Flag for abs - 10x1 (1st time kong ginawa and somehow I managed to do 10reps)
malaki talaga tulong ng cheat day lalo na kung kinabukasan is Legs day
uu fafs, parang leg raise sya pero sa pag baba ng legs yung tama.. una higa ka sa bench, tapos iangat mo yung pwet mo, legs and feet pointing upwards,i-curve mo yung legs mo nang hindi sumasayad sa bench yung pwet tapos ulit ulit lang
level up kana sa physique mo sir toy ha. galing naman.. baba na rin ng bf% mo based sa pics mo.. isa na lang pang model na katawan mo..focus on your chest pag yan napaganda mo ok na.. try lifting heavy on your BP and dont ever ever forget weighted dips on you chest program. keep it up!!
hahahaha si FIFI ggraduate ng H.S hahahah nkaka hiya sumali sa GWO,warm up lang ng mga masters ang bubuhatin ko hehehe pero ok lang para marami mg spot sakin hehehe joke
Chest / Triceps day
Incline Bb Press - 3 x 10
Bb Press - 3 x 10
Decline Bb Press - 3 x 10
Dips - 1 x 10
Skull Crushers - 3 x 10
Tricep Extension E-Z Bar - 3 x 10
Close-grip Press - 3 x 10
Close-grip Push-ups - 1 x 10
medyo failed ako sa last set ng Flat Bb Press, I tried to lift heavy(minimum weight ko sa press nung Sean N. 2x7 pa gamit ko), nagpa-spot ako, sabi ko akin hanggang 8th rep, nung 9th rep na di ko na maangat at nagpatulong na ako, ngunit sa kasamaang palad, tulog ang diwa nung spotter(bantay nung gym) at di ako pinansin, sa sobrang baba na nung bar,dikit na sa chest ko, nag locked na arms ko di pa rin ako tinulungan nung spotter @.@ di ko na naisampay yung bar *moral: wag papaspot sa wala pang tulog, at wag masyado mapusok pag cutting phase
Comments
niwei nice to see u back mejo tagal ka nawala ah
@DS - going smoothly ang thesis, no sweat
GVT:
Wide Grip Pull-ups 3x10
Medium Grip Pull-ups 3x10
Chin-ups 3x10 (assisted)
Shrugs 1x10
Dumbbells Preacher Curls 3x10
Standing Db Biceps Curls 3x10
Standing Biceps Cable Curls 3x10
Reverse Curls 1x10
No carbs day yesterday, kaya siguro medyo nag drop ang energy ko pag dating sa chin-ups. Pull-ups and biceps workout = good!
low carb day naman ngayon, tom and sunday is carb glutton day! can't wait! haha
Box Squat - 10x3
Shoulder Wide Stance Squat - 10x3
Leg Press - 10x3
Calf Raises - 10x1
Crunches - 10x3
Weighted Leg Raises - 10x3
Cable Side Crunches - 10x3
Dragon Flag for abs - 10x1 (1st time kong ginawa and somehow I managed to do 10reps)
malaki talaga tulong ng cheat day lalo na kung kinabukasan is Legs day
sipsip mo zane..maputi ba ko para mag umartista??ahahaha
congrats toy..pwede ka na sumama sa kanila sa GWO!!!graduate ka na pala eh..
Hintayin nyo si @[DalmasVektaz] luluwas yun dadayo ng WO at imeet and greet nya din si FIFI, graduate din daw eh sabi nya..ahaha..updated!!!
Buh<--chumu-chussy!!!
DV<--kalaboso na siguro ni phoinsz!!!!ahahaha..maharot eh...
Incline Bb Press - 3 x 10
Bb Press - 3 x 10
Decline Bb Press - 3 x 10
Dips - 1 x 10
Skull Crushers - 3 x 10
Tricep Extension E-Z Bar - 3 x 10
Close-grip Press - 3 x 10
Close-grip Push-ups - 1 x 10
medyo failed ako sa last set ng Flat Bb Press, I tried to lift heavy(minimum weight ko sa press nung Sean N. 2x7 pa gamit ko), nagpa-spot ako, sabi ko akin hanggang 8th rep, nung 9th rep na di ko na maangat at nagpatulong na ako, ngunit sa kasamaang palad, tulog ang diwa nung spotter(bantay nung gym) at di ako pinansin, sa sobrang baba na nung bar,dikit na sa chest ko, nag locked na arms ko di pa rin ako tinulungan nung spotter @.@ di ko na naisampay yung bar *moral: wag papaspot sa wala pang tulog, at wag masyado mapusok pag cutting phase
ps___ strength training ulit after summer
Know your body well, toy...