Sergie: Day-To-Day

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  • milksworthmilksworth Posts: 3,130
    ahahaha! DS- sinasamantala ni ni serg evryday kasi sya nag bubuhat sa mascu eh. pero ikaw pa din naman pinaka una kong studyante lol!
  • sergieeesergieee Posts: 656
    ^ paps baka malate ako onti. kumakain palang ako 1st meal. napasarap tulog. siguro 6:30 dun na ko. dun ko na patunaw kinain koi haha
  • donbuhdonbuh Posts: 3,164
    aba aba aba..pakainin mo man lang si boss milk kahit sa anung me unli rice...libre na training session mo ah..mahal na rate nyan ni bossing eh...
  • sergieeesergieee Posts: 656
    oo naman! haha bukas kami magtutuos sa gym at kainan. haha! sarap ng WO kanina (late nanaman dating) back day ako, arms si sir milk.

    Wide Grip Lat Pulldown
    40lbs x 12
    40 x 12
    60 x 10
    80 x 9
    80 x 8

    Close Grip Lat Pulldown
    40lbs x 12
    40 x 12
    60or70 x 10
    60or70 x 10

    T-Bar
    35lbs x 10
    25 x 8
    25 x 10
    25 x 13

    Seated rows
    40 x 10
    40 x 8
    70 x 10
    70 x 10

    DB rows
    20lbs x 10
    20 x 10
    30 x 10

    Pullover
    40lbs x 15
    40 x 15
    40 x 12
    40 x 15

    Working on my lats now, naiiwan. puro middle pati lower daw natitira ko sabi ni sir milk.

    legs or shoulders tom at chow time before magbakasyon sa thurs to sunday.

    di ako sure dun sa poundgae ng wide grip at close grip, nakalimot na agad lol
  • milksworthmilksworth Posts: 3,130
    nakalimutan mo yung seated row! ahahah! bukas na lang ulit!
  • sergieeesergieee Posts: 656
    oo nga pala! haha sige boss!
  • sergieeesergieee Posts: 656
    Had a good shoulders day with sir milk! akin nalang yung log ko masyadong mababa nakakahiya :tongue:
  • donbuhdonbuh Posts: 3,164
    excussssseeeeesssss!!!!nayahaha
  • sergieeesergieee Posts: 656
    ^ ahahahhaaha ppunta ako dyan buh this month or next month 1st week of may. may errands kasi kami sa ormoc sa may sabin. makadayo naman dyan sa cebu haha
  • donbuhdonbuh Posts: 3,164
    ay wala ako asa bohol ako this month or next month...nyahahaha
  • sergieeesergieee Posts: 656
    hectic schedule ng artista haha
  • sergieeesergieee Posts: 656
    just watched "I want to look that guy" grabe ang tindi nun! haha nakaka-inspire
  • monching11monching11 Posts: 7,273
    astig di ba? hehehehe ngayon basahin mo na ung max-ot na pdf sa workout routines naten :)
  • sergieeesergieee Posts: 656
    @monch naaawa ako sakanya nung june to july. grabe labanan ng sila ng utak niya. haha nakakakaba pa yung last part. gamit ko ngayon sir monch yung routine ni sir milk same principle din daw as max ot yun. umpisa na na ng matinding bulk to :sport:


    Lolog ko na nga kahit mababa, tataas rin yan balang araw! :biggrin:
    WO kahapon shoulders w/ sir milk.

    Military Press (smith machine)
    50 x 10
    50 x 8
    50 x 9
    60 x 7or8

    DB front raise
    4 sets 10 x 10

    Bent over lateral raise
    3 sets 10 x 10
    15 x 10

    Side lateral raise
    3 sets 10 x 10
    15 x 10

    Reverse Flyes (Peck deck)
    40 x 10
    40 x 10
    40 x 10 (not sure if nagtaas ako dito, kalimot agad)
    40 x 10 (not sure if nagtaas ako dito, kalimot agad)

    tas chowtime with sir milk and dex.
  • donbuhdonbuh Posts: 3,164
    sinong dex??si b5p??
  • sergieeesergieee Posts: 656
    kakilala ni sir milk.

    there's no place like home! back to WO tom!
  • sergieeesergieee Posts: 656
    off day. heavy chest day failed.....
  • milksworthmilksworth Posts: 3,130
    bawi na lang sa friday! dayo tayu kila DS sa SW!
  • sergieeesergieee Posts: 656
    yes boss. pasensya na sir milk, nadisappoint rin ako sa sarili ko eh.
  • rotrot78rotrot78 Posts: 1,147
    lahat yan pinagdadaanan natin sergie.. kaya dapat paghusayan mo pa sa sunod nyong WO.. lets get it on!
  • sergieeesergieee Posts: 656
    yes bawsss! naparami kasi kain eh, bloated tuloy buhat agad.
  • sergieeesergieee Posts: 656
    shoulders kahapon kahiya i-log e. :blush:

    back kanina with sir milk :sport:

    Lat Pulldown Wide
    50lbs x 12
    70 x 10
    90 x 10
    90 x 9

    Lat Pulldown Close grip
    50lbs 4x12

    Rows
    50lbs x 12
    60 x 10
    70 x 10
    70 x 10

    T-Bar
    35lbs 4x10

    Hammer Row (Alternate)
    45lbs 10x4

    Pullover
    50lbs 6x12 + 1 failure

    chest day heavy tom :arghh:

    nagplateau na rin pala ako. 138 na talaga. nakikita ko lumalaki muscles ko pero yung weight ko di gumagalaw. 1,1 - 1,2 yung cal. surplus ko kaya nagtataka ako ba't ayaw na gumalaw. ttry namin ni sir milk tignan kung dahil sa training. kaya dapat lagi heavy ako baka gumalaw haha
  • DSmallDivideDSmallDivide Posts: 4,565
    yun oh FST din ung finisher exercise :P Bukas titira ka ng KGs na plates LOL!
  • sergieeesergieee Posts: 656
    ^ ang sarap noh nassqueeze haha hassle lang saglit pahinga. onga pala, 1kg 2.2lbs. rready ko na haha!
  • DSmallDivideDSmallDivide Posts: 4,565
    sasalpak ko sayu ung 25kgs kaagad na plato tapos OB bar yun ha? LOL! hahahah! :biggrin:
  • sergieeesergieee Posts: 656
    ob pa pala. ok konting plates lang haha!
  • Mighty_OakMighty_Oak Posts: 3,940
    San kayo mag workout bukas? Pupunta pa naman sana ako ng Mascu.
  • milksworthmilksworth Posts: 3,130
    ahahay wrong timing si sir mighty. guest kami ni DS bukas sa SW sayang.
  • Mighty_OakMighty_Oak Posts: 3,940
    Ganun ba? Sayang kala ko magkakasabay sabay tayo bukas. Mukhang lonely planet ako dun hehe
  • DSmallDivideDSmallDivide Posts: 4,565
    sa sunod master mighty kaw naman iguguest ko at magmi MILF hunting tayu after WO LOL. 2 per day lang ang allowed sa contract ko na guest eh xnsya hehehe.
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