from a lurker to my own

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Comments

  • kurt203kurt203 Posts: 242
    thanks sir kamoteako. hehe ;)
  • kurt203kurt203 Posts: 242
    tagal walang update. kainis injured pa. Popliteus tendinitis dahil sa lying leg flexion.
    grabe di ako makalakad at di ko ma straight ang right leg ko
  • lastresortlastresort Posts: 1,116
    sure ka sir? baka hamstring strain yan.
  • kurt203kurt203 Posts: 242
    update ko lang program ko na susundin starting on monday

    MONDAY

    CHEST/BICEPS

    chest press machine 4 x 12
    incline dumbell press 4 x 12
    flat barbell bench press 4 x 12
    decline barbell bench press 4 x 12
    flat dumbell flyeS 4 x 12

    curl bar preacher curls 4 x 12
    concentration 3 x 12
    alternate hammer curls 3 x12

    TUESDAY = REST

    WEDNESDAY

    SHOULDER/TRAPS

    shoulder press (behind the neck) 4 x 12
    shoulder press (front) 4 x 12
    machine shoulder press 4 x 12
    dumbell shoulder press 4 x 12
    dumbell front raise 3 x 10
    lateral dumbell raise 3 x 10

    barbell shrugs 4 x 12
    body weight shrugs 3 x 12 (done at dips station)
    calves machine barbell shrugs 3 x 12

    THURSDAY = REST

    FRIDAY

    BACK/TRICEPS

    Pullups 4 x to failure
    cable row 3 x 12
    barbell row 3 x 12
    t bar row 3 x 12
    deadlift 3 x 12

    close grip bench press 3 x 12
    dumbbell triceps extensions 3 x 12
    rope push downs 4 x 12
    straight bar push downs 4 x 12

    SATURDAY = REST

    SUNDAY

    LEGS/ABS

    barbell squat 4 x 12
    leg press 4 x 12
    leg extension 4 x 12
    lying leg curl 4 x 12 (dito ako na injured. tendonitis at the back of my knee! now i cant walk! BS!)

    abs

    to failure lahat
    knee raise
    decline sit ups etc. etc.

    then back to monday chest/biceps. i need advice on this guys ;) rest muna ako ngayon sat and sun. monday na ulit. di ako makalakad e ;) thanks PBB!




    lastresort wrote:
    sure ka sir? baka hamstring strain yan.

    idol last, back of my knee ang masakit sir. sa posterior part ng knee. ang sakit parang may naipit na tendon. hindi ko ma straighten yung legs ko. 30lbs lang binuhat ko dun sa lying leg curl tapos pag gising ko ang sakit. tsk. may laro pa naman kame bball ngayon! badtrip!
  • kurt203kurt203 Posts: 242
    sir pano i-edit tong my stats sa gilid? ;) help
  • Noobie12Noobie12 Posts: 648
    Click full edit dun sa 1st post mo ng thread =>
  • kurt203kurt203 Posts: 242
    Noobie12 wrote:
    Click full edit dun sa 1st post mo ng thread =>

    thanks sir! ;)
  • boss_jboss_j Posts: 1,243
    kamusta bruce lee
  • kurt203kurt203 Posts: 242
    hahaha eto sir injured ako dahil tendonitis sa posterior legs. huhu. 2 days off na sa gym. di ako makalakad!
    kainis injured pa. Popliteus tendinitis dahil sa lying leg flexion.
    grabe di ako makalakad at di ko ma straight ang right leg ko
  • kurt203kurt203 Posts: 242
    rest day today. friday back day ;) still need advices sa program for shouders and back..


    smash project pala maya. sino manunuod dyan? ;)
  • kurt203kurt203 Posts: 242
    sirs need ko help sa program ko specially for my back and deltoids

    eto current ko ngayon. hindi po ba overtrained/undertrained


    MONDAY

    CHEST/BICEPS

    chest press machine 4 x 12
    incline dumbell press 4 x 12
    flat barbell bench press 4 x 12
    decline barbell bench press 4 x 12
    flat dumbell flyeS 4 x 12

    curl bar preacher curls 4 x 12
    concentration 3 x 12
    alternate hammer curls 3 x12

    TUESDAY = REST

    WEDNESDAY

    SHOULDER/TRAPS

    shoulder press (behind the neck) 4 x 12
    shoulder press (front) 4 x 12
    machine shoulder press 4 x 12
    dumbell shoulder press 4 x 12
    dumbell front raise 3 x 10
    lateral dumbell raise 3 x 10

    barbell shrugs 4 x 12
    body weight shrugs 3 x 12 (done at dips station)
    calves machine barbell shrugs 3 x 12

    THURSDAY = REST

    FRIDAY

    BACK/TRICEPS

    Pullups 4 x to failure
    cable row 3 x 12
    barbell row 3 x 12
    t bar row 3 x 12
    deadlift 3 x 12

    close grip bench press 3 x 12
    dumbbell triceps extensions 3 x 12
    rope push downs 4 x 12
    straight bar push downs 4 x 12

    SATURDAY = REST

    SUNDAY

    LEGS/ABS

    barbell squat 4 x 12
    leg press 4 x 12
    leg extension 4 x 12
    lying leg curl 4 x 12 (dito ako na injured. tendonitis at the back of my knee! now i cant walk! BS!)

    abs

    to failure lahat
    knee raise
    decline sit ups etc. etc.

    then back to monday chest/biceps. i need advice on this guys rest muna ako ngayon sat and sun. monday na ulit. di ako makalakad e thanks PBB!

  • kurt203kurt203 Posts: 242
    eto na saken. 1st time sa CnC kanina from fairview. hehe.

    my second ever supplement (1st is mega "mess" 4000 way back 2008) lol
    4tknfa.jpg

    from tia loleng's pala. 2.5k orig price nakuha ko ng 2.4k
    creatine naman is 480 from tia loleng's din 2013 exp. date! thanks PBB!

    Sorry nasama yung milk ni baby yung enfakid. hehe!

    salamat mga master!
  • milksworthmilksworth Posts: 3,130
    nice stack! enfakid and nido! yummy! ahahaha!
  • donbuhdonbuh Posts: 3,164
    i miss my turbo broiler!!!!
  • KyzackKyzack Posts: 1,088
    wahahah ang kulit may kasamang ibang milk :)
  • kurt203kurt203 Posts: 242
    hehe. salamat sir milk. i dont know kung sarcasm yun or hindi. hehe. sainyo ko nga pala nakuha yung influence na mag myo milk choco. bukas na ko timpla at napagod ako sa byahe. hehe.

    sir buh
    ok ang turbo chicken. post workout meal! lol
  • monching11monching11 Posts: 7,273
    milksworth wrote:
    nice stack! enfakid and nido! yummy! ahahaha!

    Ahahahahah
  • donbuhdonbuh Posts: 3,164
    kurt, alam ko..ahahaha..may mga nacontribute na kong recipe dito for the turbo chix..kaya nga namiss ko turbo eh..kasi ala na turbo..
  • kurt203kurt203 Posts: 242
    sir buh, penge link sir ill check it out ty!
  • donbuhdonbuh Posts: 3,164
    naku hindi ko alam san hahalukayin dito sa thread..parang healthy recipe siguro..check mo na lang...
  • KyzackKyzack Posts: 1,088
    hala ka pinalingkot mo si buh! lagot kaaaa
  • kurt203kurt203 Posts: 242
    sir anong pinalingkot? hahaanong pinalingkot hehe. woo scary. lol
  • donbuhdonbuh Posts: 3,164
    pinalungkot yun kurt..hirap kasi mag tagalog yang si zack, ya know..amboy..so get used of his misspelled tagalog words..hehehe
  • monching11monching11 Posts: 7,273
    ahahahah di ko din nagets agad yun!
  • KyzackKyzack Posts: 1,088
    ay syet ahaha mali pala. "lungkot" yun!

    sorry. sometimes I find it soooo challenging to express myself in tagalog. please excuse my oversight...will be more mindful in the future.

    naks. nyahaah
  • monching11monching11 Posts: 7,273
    you already! hahahha
  • donbuhdonbuh Posts: 3,164
    dont worry may QA naman dito...monitor ko na lang posts mo boss zack..nyahahaha
  • kurt203kurt203 Posts: 242
    tagal walang update. chest/biceps day later.
  • kurt203kurt203 Posts: 242
    mga sir on bulking phase, ano mangyayare pag di mo na meet yung daily calories needed mo pero yung protein 1g per bodyweight naman palagi mo meet or sobra pa ng 1 or 2. lalaki ka ba? thanks
  • bodyweightbodyweight Posts: 112
    kurt203 wrote:
    mga sir on bulking phase, ano mangyayare pag di mo na meet yung daily calories needed mo pero yung protein 1g per bodyweight naman palagi mo meet or sobra pa ng 1 or 2. lalaki ka ba? thanks


    pag di mo mameet ang daily calories mo, huhugot sya sa muscle mass mo. imho

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