fitnesspal din gamit ko, pero di ko machange na post work out yung dinner, mukhang sa pc to noh? indi sa apps talaga?
chinange ko lang ang picsir upang di maguluhan yung gustong mag tingin sa workout log ko sir Smile haha di talaga yan machange Smile
sorry for the misunderstanding, if you read what you've posted , medyo naguluhan ako, chinange mo ang pic and then at the end you've said na di talaga yan machange, since we are talking about the "Post Work out" name, I've assumed that it can't be change and you've only change ( as in photo edit) the name..
hahahaha okay sir sorry anyways laking help ang myyfitness sakin esp when im reducing or even gaining weight ive been using that app since i started to count my macros sir cheers you're welcome brah *no homo
kasi kung 17 ka at ganyan kana malamang kung consistent ka baka pag 20 kana mala arsenio agpoon ka na!
yes sir im 17 yrs old. i just turned 17 yrs old in dec sir. sayang wala na ID ko for proof sir kasi nag lipat ako ng school. As soon as makukuha ko na ang ID ko sir post ko dito to bbe legitimate na 17 pa po ako that bber is as natty as ronnie coleman haha gusto ko maging natty bodybuilder sir ;)rest day today ill just update you guys with regrds my meal today 8,000 calories baby re feed day not much, need more to sculpt lower back to get Y to X not much with definition still im right on track :^^
di ko na alam what time ako ng start kanina sir eh. pero most like sir enzo mga 2-3hrs ako depende kung how many muscle a day pag leg day 3 hrs talaga min ko. pag squats kasi tagal talaga ako mag rest. slow rep-pause squats kasi and marami ako walking lunges habang ng rest. :arghh: ayaw ko man mag legs. but you cant spell "Leg"endary w out a leg day. :yahoo:
Lakas ng BP stats sir ah at parang ang daming sets ng mga exercises mo. Ilang oras ba ang duration nito sir?
yes sir enzo kasi di ako nag cacardio eh and 60-40 ang diet ko with regards how clean and dirty. di ako mahilig sa cardio eh. but when i cut kailangan ko talaga mag cardio to keep my BF low. kaya ngayon bulking more on high reps ako at sa napansin nyo ho sir nag change ako ng workout routines ko. wednesday and sunday restday ko and mas higher reps than usual 6 weeks out nako before compe slowly inaadjust ko body ko with regards the intensity
thankyou sir pero di mataas stamina ko proper breathing and pre exhaust your muscle before doing heavy sets and workout. and big key talaga proper breathing sir :sport:
thankyou sir pero di mataas stamina ko proper breathing and pre exhaust your muscle before doing heavy sets and workout. and big key talaga proper breathing sir :sport:
naku! talamak ang dota,hon,dota at lol dito samin. kaya lang tila pinagbuklod kami mga "teenage titans" kumbaga para magsabay2 buhat marami pa sila na kasamahan ko may mas malalaki pa sakin. di naman uso pagbubuhat dito nagkakilala lang pagka kolehiyo at nagyayaan mag buhat. :sport::sport:
okay lang sir basta good vibes ang nasa journal ko walang problema anyways crash namuna ako may online class pa ako bukas eh. sleep like a baby remember we don't grow at the gym we grow when were at rest! :sport::sport:
goodluck sa sasalihan mong compy, you should ask some advise kay sir @Big Dawg kasi kaedad mo sya halos (16 years old) nung una sya sumampa eto pics at journal nya http://pinoybodybuilding.com/Thread-Big-Dawg
good luck ulit at sabihin mo jan kay jose ikaw ang gayahin at tigilan muna pag bili ng kung ano ano imbes idolohin ka hehehe
goodluck sa sasalihan mong compy, you should ask some advise kay sir @Big Dawg kasi kaedad mo sya halos (16 years old) nung una sya sumampa eto pics at journal nya http://pinoybodybuilding.com/Thread-Big-Dawg
good luck ulit at sabihin mo jan kay jose ikaw ang gayahin at tigilan muna pag bili ng kung ano ano imbes idolohin ka hehehe
props to sir @Big Dawg nakita ko na photos nya yung 16 yrs old sya. rad physique and symmetry!
yes bro ill keep my journal active with regards my prep. nakalimutan ko mag update ka jose. imbes na nirefund ang pera ginawa ng "trainer x" kay "jose" ay dinagdagan nalang ang oil based nya so 2 na ang kanyang oil based wala naako magawa if he wants to be on gear. his body will take the debt someday. :banghead:
arms berserk,abs, and legs
got a sesh from a nearby gym, near my school (redlions gym)
rad equipments from dumbbells,machine,bars,benches.. name it.
but gym is too enclose for me. got difficulties in having more sets and weights anyways killed it with my buddy Sacbrah.
WORKOUT LOG: fyi i forgot to check my workout lapse time
warm-up pre exhaust
stretching mobility
high frequency training:
barbell curl no plates (olympic silver bar)
4sets of 25 (warmup sets)
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
22lbsx15
one hand front bicep curl
22lbs x15
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
33lbsx15
one hand front bicep curl
33lbs x15
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
39lbsx10
one hand front bicep curl
39lbs x10
Nice lifts bro lalo na sa squat. My max is ur warmup lol. Tuloy2x lng at tiyak malayo mararating mo. 17 ka pa lang pero halimaw na magbuhat pano pa kaya pag nasa 20s ka na. Ung mga pamangkin ko na ka age mo DOTA lng at FB nalalaman. Keep it up bro...
@ChicoEnzo thankyou sir! cheers appreciated! much respect. kaya yan warmup as long as anjan mind and muscle connection. crucial stage yet yan yung essential to squeeze those muscles. muscles are logical they're needed to awaken and to destroy so they will grow.
anyways throwback last 6-8 weeks ago (i think)
cutting @ 135
@ChicoEnzo thankyou sir! cheers appreciated! much respect. kaya yan warmup as long as anjan mind and muscle connection. crucial stage yet yan yung essential to squeeze those muscles. muscles are logical they're needed to awaken and to destroy so they will grow.
anyways throwback last 6-8 weeks ago (i think)
cutting @ 135
i look so flat (not much on vascularity esp thickness) still on track
current weight 165lbs still (bulking phase) 2 weeks out before cutting prep
Can you post your current pic bro? Im just curious on how you look right now compared to the one you posted when you are at 135lbs.
Just continue what you are doing coz IMO you are pretty well versed when it comes to bodybuilding at a very young age. Bisitahin mo din mga journals ng mga mamaw dito at tiyak may makukuha kang karagdagang infos/knowlwedge na makakatulong sa journey mo.
agree! napakalakas mo bro heheh di kaya ikaw si jose s totoong buhay? joke hahaha @ 17 ka level mo na sa strength sina sir vinch at sir jettie! kaabang abang ka bro sa BBing scene dito sa pinas abanagan namen yang 1st comp mo coz im really mirin at you bro,17 y/o shredding!
Comments
sorry for the misunderstanding, if you read what you've posted , medyo naguluhan ako, chinange mo ang pic and then at the end you've said na di talaga yan machange, since we are talking about the "Post Work out" name, I've assumed that it can't be change and you've only change ( as in photo edit) the name..
anyways, thanks for the info,
yes sir im 17 yrs old. i just turned 17 yrs old in dec sir. sayang wala na ID ko for proof sir kasi nag lipat ako ng school. As soon as makukuha ko na ang ID ko sir post ko dito to bbe legitimate na 17 pa po ako
strecthing
warmup (rotators)
pre exhaust(lbs)
Incline bp's
110x12
121x10
220x10
ds
110x15
66x15
66x15
Flat bp's(lbs)
110x12
121x10
220x10
ds
110x15
66x15
66x15
db press(lbs)
61x15
66x15
61x15
55x15
db flyes(lbs)
52x15
44x12
39x10
33x10
cable crossover
warmup set(lbs)
15x25
15x20
20x15
working sets
15x25
20x20
25x15
cable crossover (decline)
warmup set
15x25
15x20
20x15
working sets
15x25
20x20
25x15
chest press (machine)
121x15
88x15
77x15
66x15
push ups(inline,decline,flat)
25-failure
biceps (lbs)
biceps curls 15x15x10 (bar)
hammer curl DB
77x15
66x15
55x15
44x10
alternate biceps curl seated DB
33x15
35x15
33x15
front bicep curls
33x15
35x15
33x15
preacher controlled curls DB (double hand)
33x15
35x15
33x10-failure
cable bicep curl
15x25
15x20
20x15
DONE
yes sir enzo kasi di ako nag cacardio eh and 60-40 ang diet ko with regards how clean and dirty. di ako mahilig sa cardio eh. but when i cut kailangan ko talaga mag cardio to keep my BF low. kaya ngayon bulking more on high reps ako at sa napansin nyo ho sir nag change ako ng workout routines ko. wednesday and sunday restday ko and mas higher reps than usual 6 weeks out nako before compe slowly inaadjust ko body ko with regards the intensity
Okay sir, thanks for the tips
17yrs old first contest prep[/size]
still @15% bodyfat need to cutdown to 6-7%
couple of strong fellas na kasama ko nag woworkout
Tayo ka na lang sa harap nila , hubad sabay Flex tapos sigaw ka " GodLike" . Sino sa inyo gusto ma "FirstBlood" . makakarelate sila tignan mo
Wag naman sir maghubad hahaha
Hahaha , ice breaker lang... Na spam natinyata natin yung journal :sport:
goodluck sa sasalihan mong compy, you should ask some advise kay sir @Big Dawg kasi kaedad mo sya halos (16 years old) nung una sya sumampa eto pics at journal nya http://pinoybodybuilding.com/Thread-Big-Dawg
good luck ulit at sabihin mo jan kay jose ikaw ang gayahin at tigilan muna pag bili ng kung ano ano imbes idolohin ka hehehe
props to sir @Big Dawg nakita ko na photos nya yung 16 yrs old sya. rad physique and symmetry!
yes bro ill keep my journal active with regards my prep. nakalimutan ko mag update ka jose. imbes na nirefund ang pera ginawa ng "trainer x" kay "jose" ay dinagdagan nalang ang oil based nya so 2 na ang kanyang oil based wala naako magawa if he wants to be on gear. his body will take the debt someday. :banghead:
got a sesh from a nearby gym, near my school (redlions gym)
rad equipments from dumbbells,machine,bars,benches.. name it.
but gym is too enclose for me. got difficulties in having more sets and weights anyways killed it with my buddy Sacbrah.
WORKOUT LOG: fyi i forgot to check my workout lapse time
warm-up pre exhaust
stretching mobility
high frequency training:
barbell curl no plates (olympic silver bar)
4sets of 25 (warmup sets)
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
22lbsx15
one hand front bicep curl
22lbs x15
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
33lbsx15
one hand front bicep curl
33lbs x15
barbell curl 22lbs
set 1 x15
db alternate curls(seated)
39lbsx10
one hand front bicep curl
39lbs x10
preacher machine
20x15 (warmup set)
25x15
26x10
30x10
hammer curls
33x25
39x15
77x15 (failure)
concentration curls superset
33x25
35x15
39x10
33x15
abs:
sidewinders roman (obliques)
15x25
15x15
15x15
15x10
leg raises variations (bicycle,side,one leg raise)
10x10 (sets of 10)
one arm obliques
5x15 (sets of 5)
cable crunch
(5 sets of 10) (heavy)
abs roller
3x15 (3 sets of 15)
legs: (preworkout kitkat) increase ATP
squats
220x15 (warmup) ass to grass
330x10
340x5 (shitty) but good form
sumo deadlifts (glutes)
110x25
176x10
220x10
leg press (2 min rest interval) high freq training (machine not the free weighted machine)
200x15
200x15
200x15
200x20 (shit just got real)
leg curl 5 sets of 15
leg ext 5 sets of 15
anyways throwback last 6-8 weeks ago (i think)
cutting @ 135
i look so flat (not much on vascularity esp thickness) still on track
current weight 165lbs still (bulking phase) 2 weeks out before cutting prep
Just continue what you are doing coz IMO you are pretty well versed when it comes to bodybuilding at a very young age. Bisitahin mo din mga journals ng mga mamaw dito at tiyak may makukuha kang karagdagang infos/knowlwedge na makakatulong sa journey mo.