RicardoJuan's Journal

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Comments

  • daltonkamotedaltonkamote Posts: 3,629
    lokos lokos naman,
  • ricardojuanricardojuan Posts: 158
    kcxk4o.jpg
    b4893k.jpg
    May progress ba?
    206lbs today, share ko lang.

    Nacurious lang ako sa arms ko..
    2dhe2j7.jpg
    2dtoqs.jpg
    from 16in to 17.5in, pano pala matanggal stretch marks?
  • CoreCore Posts: 2,509
    Mass comes with strength...
    Nice prog!
  • CoreCore Posts: 2,509
    Kung may improvement ka rin naman sa lifitng stat mo, eh considered progress din yun...
  • ricardojuanricardojuan Posts: 158
    Core wrote:
    Kung may improvement ka rin naman sa lifitng stat mo, eh considered progress din yun...

    i mean sa progress sa katawan, nananaba ata ako at pabigat ng pabigat. subukan ko ngang magIF, basa basa muna.
  • ricardojuanricardojuan Posts: 158
    4jssg9.jpg
    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.
  • DalmasVektazDalmasVektaz Posts: 2,155
    nice arms and progress. may kalmot pa ng babae hehehehe
  • milksworthmilksworth Posts: 3,130
    nice progress ser! talagang may katibayang lumalaki dahil sa stretch marks (scars of war)!
  • ricardojuanricardojuan Posts: 158
    @Dalmas Vektaz lol! kalmot ng baba e hahaha!

    @milksworth ang sagwa nga tingnan boss milk pagnakasando e. hindi na flawless, lol!
  • CoreCore Posts: 2,509
    ricardojuan wrote:
    Nacurious lang ako sa arms ko..
    2dhe2j7.jpg
    2dtoqs.jpg
    from 16in to 17.5in, pano pala matanggal stretch marks?

    Mga pumutok na capillaries. May ganyan din ako sa upper legs at glutes, mas marami nga lang.
  • ricardojuanricardojuan Posts: 158
    @core meron din ako nyan bandang singit sa legs kabilaan. sa squat ata at tight jeans or talagang lumalaki lang?
  • CoreCore Posts: 2,509
    Sa squat.
  • ricardojuanricardojuan Posts: 158
    Restday today, sarap magpamasahe sa mont albo. Buhat ulit bukas ng umaga!
  • ricardojuanricardojuan Posts: 158
    Cardio lang today tinamad magbuhat, did 4Km treadmill run. Bukas shoulder!
  • ricardojuanricardojuan Posts: 158
    jinhw8.jpg

    tantya nyo mga sir ilang %bf kaya ako, 205lbs today. May matira kayang muscle pagnagpatuyo? Parang puro taba lang at tubig. Kainis.
  • milksworthmilksworth Posts: 3,130
    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.
  • ricardojuanricardojuan Posts: 158
    Thanks sir milk? Sa tingin nyo sir, kailangan ko na magcardio ng magcardio para mabawasan taba?
  • lastresortlastresort Posts: 1,116
    I agree with sir milk.. kaso depende yan sa magiging diet plan mo..

    IMO, same workout lang din dapat para mamaintain mo ung muscles mo na pinaghirapan..
    ung diet mo magcucut sau..
  • ricardojuanricardojuan Posts: 158
    @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.
  • ricardojuanricardojuan Posts: 158
    Shoulder / Legs (11/26/2012)
    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
  • lastresortlastresort Posts: 1,116
    nice lifts.. keep it up..
  • ricardojuanricardojuan Posts: 158
    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
    lastresort wrote:
    nice lifts.. keep it up..

    Thanks sir last! Bawas na ko sa kain. hehe.
  • ricardojuanricardojuan Posts: 158
    Chest / Tricep today
    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
  • ricardojuanricardojuan Posts: 158
    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

    nakakagutom mag IF waaa!
  • ricardojuanricardojuan Posts: 158
    Shoulder / Legs (12/5/2012)
    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
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