Listahan ni Kalabosong Bongbong

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  • Mighty_OakMighty_Oak Posts: 3,940
    ^Yup! check www.leangains.com

    Body recomp is parang body transformation din naman though you don't rely too much on the weighing scale to track your progress. Instead you'll look at the overall change that will happen to your body.
  • sir mighty hindi pa nakakabili..magkano ba yun??panu gmitin yun??
    dalton salamat.
    bronch interested???hehehe

    back, shoulder, traps yesterday..JKKP pa din ako...

    deadlift
    100x5
    120x5
    150x5
    180x5
    190x5 (New PR)
    + 40 OB

    lat pull down
    90x5x10
    105x5x10

    bar military press
    50x5x5
    +40 OB

    DB lat raise
    17.5x10-20x10 super set (2set)

    Shrug (assisted machine)
    100x10
    120x10
    150x10
    170x10

    One arm row
    50x2x10 (both arm)

    Bad news: membership not yet renewed
    Good news: i still have access pass..hehehe..kunwari pag pasok sa entrance, in a hurry mode...ahaha

  • monching11monching11 Posts: 7,273
    yep interested hehehe.
  • try mo mas madali syang sundin..though struggle sa morning kasi maaga pasok ko..antagal ng next meal pa..pero ngra-rice nako..muka naman hindi ako affected ng pagkain ng rice..feeling ko lang ha..sisimula pa lang din kasi ako eh..after 3-4 weeks sana may changes na..hehehe
  • monching11monching11 Posts: 7,273
    ahh, oo nga eh. mag BCAA ka ba?
  • yup kapag dumami pera sa wallet magshopping ako sa CnC..bili ko creatine at bcaa..may myo pa naman ako eh..bibili din ako mga 3 perfume..nagsasawa na ko sa 5 na nasa bahay..ahahahasir mighty naka Two pre-workout meals ako sa IF, kung mag BCAA ako, san ko sya isasabay??
  • monching11monching11 Posts: 7,273
    hehehe. may myo at crea pako. try ko siguro by april may pinaglalaanan ako sa march eh.

    Ano pala perfumes mo?!?!?
  • pm ko na lang syo..ahahaha...
  • Mighty_OakMighty_Oak Posts: 3,940
    Ikaw na!!! Nyahahaha!

    Nasa 1300 - 1500 ang price range nun except yung mga medyo high end brands like scivation extend or purple wrath pero maganda naman kasi parang juice na sya na titimplahin mo na lang. Pero ok naman kaht plain BCAA powder lang para lang syang crea mix it with water ok na. You can take it with lots of water while you're on the fasting phase. If you're following the fasted training protocol naman, you need to take BCAA 2 hrs before workout then right after workout. Timing mo lang na 1-2hrs after your WO eh feeding phase mo na.

    BCAA will help you in maximizing your lean gains and fat loss while at the same time enhances your rcovery and can also increase strength and endurance. This is why it's beneficial when you're doing IF.

    Teka bakit naka dalawang pre wo meals ka? Aling protocol ba sinusunod mo dun? Make sure less than 50cals ang intake mo during fasting phase if you can't really help it. Like black coffee, zero cal sodas, tea basta walang solid food.

    Expect your BW to drop all of a sudden. Tapos pag pumasok ka na sa phase na parang wala ng nababawas sa weight mo pero you're looking leaner, yan na ang wonders na IF!
  • sir mighty eto sinusunod ko:

    Two pre-workout meals
    This is the usual protocol for people with normal working hours.

    Sample setup

    12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
    4-5 PM: Pre-workout meal. Roughly equal to the first meal.
    8-9 PM: Post-workout meal (largest meal).

    -yan po, so during fasting phase pwede itake yung bcaa??anung brand recommend mo??
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Ah ok meron nga pala nyan. Kahit anong brand naman ok lang pero kung may budget ka mag scivation xtend ka na. Pero ok na din yung ON or Modern BCAA.

    Pwede ka mag take with water during fasting phase parang ginawa nito ni Berardi

    http://www.t-nation.com/readArticle.do?id=4927546
  • aloy0511aloy0511 Posts: 948
    wow lupet nyany gagwin mo sir, you already na talaga :)
    hirap mabuhay ng di kumakain :)
  • monching11monching11 Posts: 7,273
    ^
    bro hindi siya nagfa-fast like what you are thinking.
  • aloy0511aloy0511 Posts: 948
    di ko gets yung program na yan.
    pano ba yan sir monch :D
  • monching11monching11 Posts: 7,273
    Eto bro read this, eto sinusunod ni nrg500 dati un lang di nya na nsabi kung ano result sa kanya.

    Na brought up ule courtesy of sir mighty, maybe i'll try this in the future.

    Leangains

  • donbuhdonbuh Posts: 3,164
    wow mukang maganda yan ah..masubukan nga...
  • Leg Day today:

    bb squat:
    100x5
    110x5
    120x5
    130x5
    150x5
    +40 OB

    machine leg press
    200x10
    220x10
    250x10
    270x10

    donkey calf raise
    150x10
    180x10
    210x10
    240x10

    seated calf raise
    100x10
    125x10
    150x10

    hanging knee raise
    20x3x10

    cable standing crunch
    100x10
    120x10
    150x10

    sana doms day bukas...ahaha..gusto ko yung hindi na ko makapag boxers man lang...

    weigh in ako kanina..
    wt: 149lbs
    bf%: 24% (yuck)
  • aloy0511aloy0511 Posts: 948
    mukhang nauuso nga sir donbuh, gayahin nga natin si sir MeAlready :D

    pero bulking muna ako, makaachieve lang ng 15-17inches na biceps, gagayahin ko to as a cutting program diet ko
  • Chest day yesterday..do-DOMS today..

    bb press
    100x2x5
    110x5
    120x2x5

    dec db press
    5x10 (45lbs each)

    dec bb press
    90 lbs + 40 OB
    2x8
    3x5
    - struggles na kasi tlaga..

    dips
    bwx3x10

    standing biceps curl
    70x5x5

    Hammer curl superset with biceps curl
    25x3x10
    20x3x10

    seated preacher curl
    40x2x10
    50x2x10

    cable triceps pushdown
    120x10
    130x10
    140 failure

    Post workout meal
    1 cup rice
    1 pc fried tilapia
    1cup monggo

    went to Keg fort..jd and johnny black..washak!!
    3am sleep wake up 8am..

    went to cnc to buy bcaa..OUT OF STOCK!!!ftw!!!
    ended up buying 3 bottles of new perfume!!!
  • monching11monching11 Posts: 7,273
    LOL, anu anu yan?!

    May ibang brands ng BCAA dun paps purple wraath saka xtend
  • pucha ala kasi kong dalang fon nun eh..hindi tuloy ako naka call a friend..hayst!!!
    magkano yung purple at wraath??

    pm ko na lang syo..
  • galing ako dun paps, meron scivition extend, 30serving un ung bago daw eh, new scoop new formula, scoop lang every training day, bcaa sya na parang pwo, pero mas ok kung sabay mo sya intake, pwo and xtend, 1150 sya sa tia lolengs, kaso nde ako nakabili, wala nako budget, 3k kase ung iso-100 eh,
  • so scivition extend bilin ko??tapos anu yung pwo na isasabay??dko nagets to eh..sorry..wasted na naman kasi...
  • lastresortlastresort Posts: 1,116
    wow dami na bago ah.. ako din sir dalton interested sa scivition extend na un, anu ba un?BCAA's din pala un ok..
  • tara bili tayo...
  • bali bcaa sya, pero may mga halo pang iba,
  • 2 slices of yellow cab pizza new york's finest....hmmm..andami pang tira...
  • boss_jboss_j Posts: 1,243
    ^Hhaaha pizza time boss

    l.jpg
  • meron pang 4 slices na tira..ayako na..umay na ko...gusto nyo??hehehe
  • monching11monching11 Posts: 7,273
    enge ko!
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