- Nakapag dagdag naman kahit papano ng timbang sa halos lahat ng exercise, pero hindi parin satisfied. Failed to do 5 reps on 170 lbs squat.
ok lang yan bro, may mga times din ako na di ako maka lima nor tatlo sa last set ko sa squat / deadlift, better be safe than sorry , practice auto regulation brah
- Pag legs day na may squats, instant hilo talaga.
ganyan din ako dati, di lang hilo, literal na tawag uwak ako, LOL!
@rtravino29 - Thanks bro, practice lang talaga ang sagot dito. Bale pang 2nd session ko to ulit sa Legs-Balik Loob ko. haha, yung first year ko sa BB, halos 2-3x ako mag squats, batang 5x5 din ako eh. Kaso naiwan yung upper kaya nung nag cut ako feb this year, bye2 legs muna LOL ... sana hindi pa nag tampo si lower body haha
before ka nag cut brah, ilan body weight mo? I'm planning to do a mini cut ( preferably 4 - 8 weeks tops) to keep the body fat at bay then balik slow bulk ulet. And also when you had your cut, did you change your training routine? what about macros?
edit :
nag back read ako, kita ko na yung previous weight mo, grabeh 5 lbs lang nawala sayo in span of 5 months ( ? ). Kung iisipin mo nga, parang body recomp nangyari good job!. My question about the training and nutrition still stand though
@rtravino29 - Thanks brother! Ou parang ganun na nga ...kaya I still have some love handles pa. When it comes to training, wala naman akong binago bukod sa dami ng reps/sets. Same workouts sa reps/set lang talaga. Kung dati ang max ko na is 12 reps, ngaun I'm trying to pin my exercise gang failure (18-20 reps). Then sa set, before max na ang 3 sets, ngaun umaabot ako 7 sets.
Plus bawas ng rest period.
Nutrition, hindi na ako nakakapag bilang ng ng macros ko nowadays ... pero I'm sure na bumaba siya. Dati kasi from 143 lbs, mas strict diet ko climbing to 160. Naka latag yung food plan ko for the whole week.
Parang Kai Greene mode, naka tupperware pa ako. Minimum of half kilo chicken breast per day. Bukod pa yung kain sa office etc. Then may supplements ako before. Ngaun wala din.
Estimation lang, nasa 800-1k calories din ang binaba ko.
I forgot to share this story. It happened yesterday.
On my way to office, around 9 in the morning.
I was about to go-off the FX at Strata in Ortigas,
a woman was shot dead by an unknown person.
It materialized in a minute. Pretty quick for the assassin.
A van was covering me from the scene so I didn't see what really happened.
But when my FX passed through it (the body) I got chills and shudders when I saw the body of the lady filled with her own blood.
Nowadays, a killer doesn't pick when or where to kill.
Imagine the time, it's f****** 9 in the morning and you're on a business district.
This place must be secured, filled with securities.
It must be some kind of serious personal problem. Whatever it is, in the eyes of God, no one must take a person's life.
I forgot to share this story. It happened yesterday.
On my way to office, around 9 in the morning.
I was about to go-off the FX at Strata in Ortigas,
a woman was shot dead by an unknown person.
It materialized in a minute. Pretty quick for the assassin.
A van was covering me from the scene so I didn't see what really happened.
But when my FX passed through it (the body) I got chills and shudders when I saw the body of the lady filled with her own blood.
Nowadays, a killer doesn't pick when or where to kill.
Imagine the time, it's f****** 9 in the morning and you're on a business district.
This place must be secured, filled with securities.
Kahit sino naman ata kikilabutan dito brah.. Sino daw tumira? rider in tandem? lakas nang loob , umagang umaga may tinumba tsk tsk!
@rtravino29 - I'm not sure bro if it's a tandem, but one thing for sure is ...the killer is on a motorcycle. Mirin' his mad driving skills (kidding) ... traffic in this area is always hefty every morning ... I can't depict how he/they rout that flying motorcycle. [size=medium]072414[/size]
I declared yesterday as my national DOMS days. Legs are shaking.
#RIPyesterday LOL
But that was the perfect time for me to do my house chores.
a.k.a labandero ng brief at medyas.
I forgot to share this story. It happened yesterday.
On my way to office, around 9 in the morning.
I was about to go-off the FX at Strata in Ortigas,
a woman was shot dead by an unknown person.
It materialized in a minute. Pretty quick for the assassin.
A van was covering me from the scene so I didn't see what really happened.
But when my FX passed through it (the body) I got chills and shudders when I saw the body of the lady filled with her own blood.
Nowadays, a killer doesn't pick when or where to kill.
Imagine the time, it's f****** 9 in the morning and you're on a business district.
This place must be secured, filled with securities.
It must be some kind of serious personal problem. Whatever it is, in the eyes of God, no one must take a person's life.
Keep safe everyone.
Grabe, wala na takot, dali lang takbuhan yung pulis dito eh.
Bro, saan banda sa strata ito? dun mismo sa kanto kung saan babaan ng fx/van? palagi ako dito bumaba eh strata ortigas mga 9:30-10:00am pero kahapon parang wala nman at nabalitaan?
anyway nakakatakot nga ito at ang lakas ng loob dun barilin.
ang pinagtataka ko madaming security dun lalo na sa may UNION bank sa kanto hindi manlang nala narinig un putok ng baril?
SmallWIJI - Hmmm sa other side nung building kung saan may mini-stop. Actually, mas malapit siya sa Union Bank kesa Strata. Nung wednesday siya. Exact 9 am yun kasi late ako sa office. 9 am andun pa lang ako. LOL
P1 - naka shades na patpatin. Yan ang katawan ko bago ako maging skinny with beer belly fagg.
P2 - nag start na ako mag train, more on cardio, nawala si beer belly, pero wala ring muscles
P3 - this year, sa gym..sumilip na si chest
P4 - current, poor quality pic, sorry coz I'm shaking ..kakatapos lang mag workout
P1 - naka shades na patpatin. Yan ang katawan ko bago ako maging skinny with beer belly fagg.
P2 - nag start na ako mag train, more on cardio, nawala si beer belly, pero wala ring muscles
P3 - this year, sa gym..sumilip na si chest
P4 - current, poor quality pic, sorry coz I'm shaking ..kakatapos lang mag workout
nice progress bro, actually kita ko ung isang journal mo ung RED kita ko mga TBT pics mo dun hehe! binabasa ko ung kahapon kaso hindi pa tapos mamaya ko itutuloy hehe!
P1 - naka shades na patpatin. Yan ang katawan ko bago ako maging skinny with beer belly fagg.
P2 - nag start na ako mag train, more on cardio, nawala si beer belly, pero wala ring muscles
P3 - this year, sa gym..sumilip na si chest
P4 - current, poor quality pic, sorry coz I'm shaking ..kakatapos lang mag workout
brod, lazar on the making ka talaga! partida yan, injured ka pa ah!
@Emman1986 - bro, salamat. Pero nakaka hiya kay Lazar haha, dito pa lang sa PBB marami na akong hahabulin na katawan ..at malayong malayo pa. hehe..
@bokeh - hahanap ako kung meron pa, galit na galit ako sa mga pictures ko nun eh kaya never ako nag save or nag upload. haha[size=medium]07 26-27 14[/size]
Rest.
Saturday - Annual physical exam. Results are good. Everything is normal except for my eyes, made some mistakes in reading those small letters (for eye checking)
Summary - Fit to work... and lift. Hehe
Sunday - Spent almost half of the day at church then watched season 3 of Smallville for the rest of the day.
Today is gonna be different. I will surely hit the irons later.
Comments
gusto ko rin mag bulk lalo na pag nag 2 years na ko, switch ako bb routine naman para maiba at ma itry ko lahat.
Tapos sunod mag crossfit ako tapos suicide!
Ngayon raket raket lang, hosto here, hosto there, pusher there, etc!
[size=medium]072314[/size]
[size=medium]CIRCUIT WARM-UP[/size]
Crunch - 50 reps
Plate Side Curls - 25lbs x30 reps each side
Cross Crunches - 20 reps each side
Lying Leg Raise - 30 reps
Back Extension - 20 reps
3 minutes - stretching
Pull-ups superset with Dips
BWx10 / BWx12
BWx10 / BWx15
BWx10 / BWx15
Lat Pulldown (undergrip) superset with Side Lateral Raise
60x15 / 15x12
70x12 / 15x12
80x12 / 15x12
DB Pullover
30x13 - 3 sets
[size=medium]MAIN - LEGS[/size]
Squats
WU : Bar - 20 reps
115x5
135x5
155x5
160x5
170x3
Leg Press superset with Lying Leg Curls
220x12 / 100x20
260x12 / 100x20
300x12 / 100x20
Seated Leg Curls
50x12
70x12
100x12
DB Shrug
50(2)x15
50(2)x15
50(2)x10
[size=small]Notes:[/size]
- Nakapag dagdag naman kahit papano ng timbang sa halos lahat ng exercise, pero hindi parin satisfied. Failed to do 5 reps on 170 lbs squat.
- Pag legs day na may squats, instant hilo talaga.
- Failed to do 15 reps on DB shrugs, sumasakit na yung wrist injury ko.
- 15 reps on dips every set, from 12 reps. yahoo!
End.
ok lang yan bro, may mga times din ako na di ako maka lima nor tatlo sa last set ko sa squat / deadlift, better be safe than sorry , practice auto regulation brah
ganyan din ako dati, di lang hilo, literal na tawag uwak ako, LOL!
edit :
nag back read ako, kita ko na yung previous weight mo, grabeh 5 lbs lang nawala sayo in span of 5 months ( ? ). Kung iisipin mo nga, parang body recomp nangyari good job!. My question about the training and nutrition still stand though
Plus bawas ng rest period.
Nutrition, hindi na ako nakakapag bilang ng ng macros ko nowadays ... pero I'm sure na bumaba siya. Dati kasi from 143 lbs, mas strict diet ko climbing to 160. Naka latag yung food plan ko for the whole week.
Parang Kai Greene mode, naka tupperware pa ako. Minimum of half kilo chicken breast per day. Bukod pa yung kain sa office etc. Then may supplements ako before. Ngaun wala din.
Estimation lang, nasa 800-1k calories din ang binaba ko.
Killing someone nowadays is easy for some people.
I forgot to share this story. It happened yesterday.
On my way to office, around 9 in the morning.
I was about to go-off the FX at Strata in Ortigas,
a woman was shot dead by an unknown person.
It materialized in a minute. Pretty quick for the assassin.
A van was covering me from the scene so I didn't see what really happened.
But when my FX passed through it (the body) I got chills and shudders when I saw the body of the lady filled with her own blood.
Nowadays, a killer doesn't pick when or where to kill.
Imagine the time, it's f****** 9 in the morning and you're on a business district.
This place must be secured, filled with securities.
It must be some kind of serious personal problem. Whatever it is, in the eyes of God, no one must take a person's life.
Keep safe everyone.
Kahit sino naman ata kikilabutan dito brah.. Sino daw tumira? rider in tandem? lakas nang loob , umagang umaga may tinumba tsk tsk!
[size=medium]072414[/size]
I declared yesterday as my national DOMS days. Legs are shaking.
#RIPyesterday LOL
But that was the perfect time for me to do my house chores.
a.k.a labandero ng brief at medyas.
Grabe, wala na takot, dali lang takbuhan yung pulis dito eh.
anyway nakakatakot nga ito at ang lakas ng loob dun barilin.
ang pinagtataka ko madaming security dun lalo na sa may UNION bank sa kanto hindi manlang nala narinig un putok ng baril?
"Boss, bayad po, Strata lang"
this ↑ :duh:
[size=medium]WARM-UP[/size]
Crunch - 50 reps
Plate Side Curls - 25lbs x30 reps each side
Cross Crunches - 20 reps each side
Lying Leg Raise - 30 reps
Back Extension - 20 reps
3 minutes - stretching
Pull-ups 10 reps, superset with Dips 15 reps
Chin-ups 12 reps, superset with Dips 12 reps
Pull-ups 10 reps, superset with Dips 12 reps
[size=medium]CHEST[/size]
Incline Bench Press (Iso)
120x12
150x12
170x10
190x8
210x4
150x8 superset with Front Raise (plate) 25x12
120x8 superset with Front Raise (plate) 25x12
100x8 superset with Front Raise (plate) 25x12
Decline Barbell Bench Press superset with Upright Row
120x12 / 50x12
120x11 / 50x12
120x10 / 50x12
Incline DB Flyes superset with Incline DB Curls
15(2)x12 / x12 - 3 sets
Seated Chest Press (machine)
50x12
60x12
70x12
Note:
- Nag try na mag barbell on decline, mas ok na siya. Pero andun padin yung sakit. Well, at least, it's improving. Patience na lang.
End.
Sharing my progress sa chest
P1 - naka shades na patpatin. Yan ang katawan ko bago ako maging skinny with beer belly fagg.
P2 - nag start na ako mag train, more on cardio, nawala si beer belly, pero wala ring muscles
P3 - this year, sa gym..sumilip na si chest
P4 - current, poor quality pic, sorry coz I'm shaking ..kakatapos lang mag workout
nice progress bro, actually kita ko ung isang journal mo ung RED kita ko mga TBT pics mo dun hehe! binabasa ko ung kahapon kaso hindi pa tapos mamaya ko itutuloy hehe!
brod, lazar on the making ka talaga! partida yan, injured ka pa ah!
Ahh akala ko anjan na yung malaking tiyan mo.
@bokeh - hahanap ako kung meron pa, galit na galit ako sa mga pictures ko nun eh kaya never ako nag save or nag upload. haha[size=medium]07 26-27 14[/size]
Rest.
Saturday - Annual physical exam. Results are good. Everything is normal except for my eyes, made some mistakes in reading those small letters (for eye checking)
Summary - Fit to work... and lift. Hehe
Sunday - Spent almost half of the day at church then watched season 3 of Smallville for the rest of the day.
Today is gonna be different. I will surely hit the irons later.