First meal of the day(last kain 18hrs ago).
4boiled eggs + 150grams oat + 2scoops PM7 = FTW
"Nakiki-IF" na rin ako, kaya lang di ko pa nabasa lahat ng info. hehe.
mga nasa 20's sir. may muscles na sa loob yan kaya okay lang kung mag cucut ka. realistic na estimate ko siguro mga 165-170 ka pag naging lean and around 15-12% bf.
@lastresort so kailangan ko sir mag caloric deficit? panong diet plan po kaya sir? di ba sir naka IF kau? dun ba sa eating window todo kain pa rin or deficit pa rin talaga sa kain? gusto ko talaga magpababa ng %bf. Kayo expert dito e. Sarap kasi kumain. hehe.
Back / Bicep (11/28/2012)
Pull up BW 4x8
Cable seated row 170 4x8
DB bent over row 80 4x8
Lat pull down underhand grip 150 4x8
Dead lift 230 4x8
Barbell bent over row 150 4x8
BB curl 80 3x8
DB alternate curl 30 3x8, 40 1x6
Back (12/03/2012)
Pull up BW 10x2 , 8x3
Cable seated row 170 8x4
DB bent over row 80 8x4
Lat pull down underhand grip 120 8x4
Dead lift 210 x8 , 230 x8 , 250 2x6
Barbell bent over row 150 8x4
DB alternate curl 30 3x8
Comments
May progress ba?
206lbs today, share ko lang.
Nacurious lang ako sa arms ko..
from 16in to 17.5in, pano pala matanggal stretch marks?
Nice prog!
i mean sa progress sa katawan, nananaba ata ako at pabigat ng pabigat. subukan ko ngang magIF, basa basa muna.
First meal of the day(last kain 18hrs ago).
4boiled eggs + 150grams oat + 2scoops PM7 = FTW
"Nakiki-IF" na rin ako, kaya lang di ko pa nabasa lahat ng info. hehe.
@milksworth ang sagwa nga tingnan boss milk pagnakasando e. hindi na flawless, lol!
Mga pumutok na capillaries. May ganyan din ako sa upper legs at glutes, mas marami nga lang.
tantya nyo mga sir ilang %bf kaya ako, 205lbs today. May matira kayang muscle pagnagpatuyo? Parang puro taba lang at tubig. Kainis.
IMO, same workout lang din dapat para mamaintain mo ung muscles mo na pinaghirapan..
ung diet mo magcucut sau..
Arnold Press 40 4X8
Military Press 130 x8, X8, x7, x6
Upright row 90 4x8
DB shrug 90 3x12
Bent over Side Lateral Raise 20 x8 x8 x8
Squat 220 x8 x8 x8 x8
BB Standing Calf Raise 150 x16 x16 x16Chest / Tricep (11/27/2012)
Warm up set inclined 90x12, 120x10, 150x8, 190x1
Inclined bb press 190 4x8
Flat bb Bench press 210 3x8, 220 x6
Declined bb press 200 3x8
EZ bar closed grip bench press 130 3x8, x6
Dips 3x8
Cable push down 80 4x8
Tricep extension 60 3x8
Pull up BW 4x8
Cable seated row 170 4x8
DB bent over row 80 4x8
Lat pull down underhand grip 150 4x8
Dead lift 230 4x8
Barbell bent over row 150 4x8
BB curl 80 3x8
DB alternate curl 30 3x8, 40 1x6
Thanks sir last! Bawas na ko sa kain. hehe.
Warm up set inclined 120x10, 150x8
Inclined bb press 200 2x8, 2x6
Flat bb Bench press 210 1x8, 220 3x6
Declined press(machine) 230 3x8
Pull over 50 3x8
Cable push down 80 4x8
Tricep extension 60 3x8
Dips 3x8
Pull up BW 10x2 , 8x3
Cable seated row 170 8x4
DB bent over row 80 8x4
Lat pull down underhand grip 120 8x4
Dead lift 210 x8 , 230 x8 , 250 2x6
Barbell bent over row 150 8x4
DB alternate curl 30 3x8
nakakagutom mag IF waaa!
DB Press 50 4X8
Military Press 130 4x8
Upright row 90 4x8
DB shrug 90 3x12
Bent over Side Lateral Raise 20 4x8
Squat 180 4x8Chest / Tricep (12/6/2012)
Warm up set DB inclined press 40 x12
Inclined DB press 85 4x8
Flat DB Bench press 90 4x8
EZ bar closed grip bench press 120 4X8
Dips 3x8
Cable push down 80 3x8
DB Kickback 30 3x8Arms day today (12/8/2012)
Standing DB Curl 20 x12, 30 2x8, 40 2x6
BB lying tricep extension 100 4x8
BB Curl 80 3x8, 100 2x6
Dips BW 5x15